This recipe turns powerhouse lentils into a healthy spin on burgers. Golden, crispy baked fries require very little oil but still don't stick to the parchment paper–lined pan—they are the tastiest good-for-you fries you'll ever enjoy. Thick Greek yogurt and fresh garlic on top of the patty give it a creamy kick, and a simple fresh salsa is the only condiment you'll need.
- Portion size 6 servings
- Credits : Canadian Living Magazine: January 2014
- 1 1/4 cup dried green lentils
- 1 vegetable stock
- 1/4 cup whole grain 20-minute brown rice (such as Uncle Ben
- 3 tablespoons extra-virgin olive oil
- 1 cremini mushrooms diced
- 3 cloves garlic minced
- 2 eggs
- 4 potatoes cut lengthwise into 1/4-inch (5 mm) wide sticks
- 2 teaspoons chili powder
- 1/3 cup 0% plain Greek yogurt
- 2 cups grape tomatoes quartered
- 1 shallots finely chopped
- 2 tablespoons chopped fresh basil
MethodIn large saucepan, combine lentils, broth and brown rice; bring to boil. Reduce heat to medium-low and simmer until liquid is absorbed and lentils are tender, about 30 minutes.
Meanwhile, in large nonstick skillet, heat 2 tsp of the oil over medium-high heat; saute mushrooms until golden, about 7 minutes. Add two-thirds of the garlic; cook, stirring, until fragrant, about 1 minute. Add to lentil mixture; let cool.
Using potato masher or large spoon, mash lentil mixture until most of the lentils are smooth with a few still intact. Mix in eggs; shape by about 3/4 cup into six 1-1/2-inch (4 cm) thick patties.
Meanwhile, toss together potatoes, 2 tsp of the remaining oil and chili powder; arrange on two parchment paper–lined large rimmed baking sheets. Bake in 450F (230C) oven, switching and rotating pans halfway through, until golden and crisp, about 45 minutes.
In small bowl, stir yogurt with half of the remaining garlic. In separate small bowl, stir together grape tomatoes, shallot, 2 tsp of the remaining oil, remaining garlic and basil; set aside.
In large nonstick skillet, heat 1-1/2 tsp of the remaining oil over medium-low heat; fry half of the patties, turning once, until golden, about 5 minutes per side. Repeat with remaining oil and patties. Serve patties topped with yogurt mixture and salsa, alongside fries.
Nutritional facts Per serving: about
- Fibre 10 g
- Sodium 410 mg
- Sugars 7 g
- Protein 19 g
- Calories 397.0
- Total fat 10 g
- Potassium 1446 mg
- Cholesterol 62 mg
- Saturated fat 2 g
- Total carbohydrate 62 g
- Iron 43.0
- Fibre 0.0
- Folate 120.0
- Sodium 0.0
- Sugars 0.0
- Calcium 8.0
- Protein 0.0
- Calories 0.0
- Total fat 0.0
- Vitamin A 14.0
- Vitamin C 38.0
- Potassium 0.0
- Cholesterol 0.0
- Saturated fat 0.0
- Total carbohydrate 0.0