Greek Lentil & Spinach Burgers
Serves 6
INGREDIENTS
BURGERS
2 teaspoons olive oil
2 medium onions
6 cloves garlic, minced
2 teaspoons cumin
2 teaspoons coriander
1/2 teaspoon salt
1 cup dried lentils
1 cup brown rice
5 cups water
2 lemons, juiced
8 cups baby spinach, chopped
SAUCE
12 ounces plain low-fat Greek/strained yogurt
1/2 cup shredded cucumber
1/4 cup shredded onion
Dash salt & pepper
4 Tablespoons feta cheese (optional)
6 whole grain pita, cut in half
2 cups sliced cucumber
DIRECTIONS
- Sauté onions, garlic, cumin, coriander and salt in olive oil for 3 minutes.
- Add lentils, brown rice and water.
- Bring to boil and simmer for 40 minutes, until all water is absorbed.
- Stir in lemon juice and spinach and cook for 2 minutes, until spinach is wilted.
- Make 12 patties and cook on grill or in pan (brushed with oil) for about 6 minutes on each side, until golden/crisp.
- Mix all sauce ingredients together.
- Serve burgers in whole wheat pita with sliced cucumbers and sauce.
Nutrition
Facts |
| Serv. size 2 pitas (516g) |
| Servings 6 |
| Calories 442 |
Fat Cal. 42 |
| |
*Percent Daily Values (DV) are
based on a 2,000 calorie diet. |
|
| Amount/Serving |
% DV* |
Amount/Serving |
%DV* |
|
| Total Fat |
5g |
8% |
Total Carb. |
83g |
30% |
Sat. Fat |
1g |
6% |
Fiber |
17g |
70% |
Trans Fats |
0g |
|
Sugars |
4g |
|
| Cholest. |
4mg |
0% |
Protein |
21g |
|
| Sodium |
478mg |
20% |
|
|
|
|
| Vitamin A |
4% |
Vit. C |
45% |
Calcium |
25% |
Iron |
35% |
|
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