You don’t have to be vegetarian to enjoy these veggie burger’s, which are made with cumin-spiced carrot, lentil and feta, and served with marinated onion and creamy tzatziki. Not only are they high in protein and one of your five a day, but serving them bun-less helps make them a good option for a lighter midweek meal.
2 red onions, 1 sliced, 1 chopped
1 lemon, juiced
1 tsp olive oil
390g tin green lentils, drained
2 tsp ground cumin
200g carrots, coarsely grated
75g wholemeal breadcrumbs
100g feta, crumbled
70g pack wild rocket (arugula)
For the tzatziki
100g cucumber, seeded and finely diced
100g natural greek style yogurt
10g mint, leaves chopped
1. Preheat the oven to gas 7, 220°C, fan 200°C. Marinate the sliced onions with the lemon juice for 30 mins; drain.
2. Heat the oil in a pan over a medium heat and cook the chopped onion for 2-3 mins. Add the lentils and turn up the heat. Cook for 2 mins to evaporate the liquid, adding the cumin towards the end. Tip into a bowl.
3. Add the carrot, breadcrumbs and egg to the bowl and mix. Fold in the feta and shape into 4 burgers 8cm wide and 2cm tall. Transfer to a baking tray lined with baking paper; bake for 15 mins.
4. Mix the cucumber with the yogurt and mint; season. Serve the burger with a dollop of tzatziki and the rest alongside, with the marinated onion and rocket.
You can serve the burgers, tzatziki and salad in wholemeal rolls, but of course this will increase the carb. count, so may not be suitable for all readers. They also taste great cold, making an ideal lunch on the move …
Freezing and defrosting guidelines
Freeze the cooked burgers only. Wrap well in cling-film and tin foil (to prevent freezer burn) and freeze for up to 1-3 months.
To serve, defrost thoroughly in the fridge overnight before continuing with the recipe method.
Nutrition Per Serving
Fat 9g Protein 14.2g Carbs 24.5g Fibre 4.6g
A variety of recipe ideas/articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
All the best Jan