Hands-on: 30 min. Total: 50 min.
Look for steamed, vacuum-packed lentils in the grain aisle for the
best texture in the burgers, or cook, drain, and refrigerate your own
the night before.
2 cups finely shredded red cabbage (about 5½ ounces)
3 tablespoons red wine vinegar
¾ teaspoon kosher salt, divided
1 teaspoon sesame seeds
4 teaspoons olive oil, divided
½ cup finely chopped yellow onion
¼ cup tahini (sesame seed paste), well stirred and divided
½ teaspoon ground cumin
½ teaspoon freshly ground black pepper
8 ounces precooked lentils (about 1⅓ cups)
½ cup grated peeled carrot
¼ cup chopped fresh cilantro
3 tablespoons plain 2% reduced-fat Greek yogurt
2 teaspoons fresh lemon juice
½ small garlic clove, grated
2 teaspoons water
4 (1½-ounce) whole-wheat hamburger buns, toasted
1. Combine cabbage, vinegar, and ½ teaspoon salt in a bowl; let
stand 20 minutes. Drain; stir in sesame seeds.
2. Heat 1 teaspoon oil in a skillet over medium-high. Add onion;
sauté 3 minutes.
3. Place remaining ¼ teaspoon salt, 2 tablespoons tahini, cumin,
pepper, and lentils in a mini food processor; pulse 4 to 5 times or
until coarsely chopped. Combine cooked onion, lentil mixture, carrot,
and cilantro in a bowl. Divide and shape lentil mixture into 4 patties (3
ounces each).
4. Heat remaining 1 tablespoon oil in pan over medium-high. Add
patties; cook 4 minutes on each side.
5. Combine remaining 2 tablespoons tahini, yogurt, juice, and garlic
in a bowl. Stir in water, 1 teaspoon at a time, until sauce reaches
desired consistency. Spread yogurt mixture over cut sides of buns;
top bottom halves with patties, cabbage, and top halves of buns.
Serves 4 (serving size: 1 burger)
CALORIES 349; FAT 15.5g (sat 2.3g, mono 6.9g, poly 5.1g); PROTEIN 13g; CARB 44g;
FIBER 10g; SUGARS 8g (est. added sugars 2g); CHOL 1mg; IRON 4mg; SODIUM 748mg;
CALC 116mg