Estimated Nutrition (whole recipe, rough)
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½ cups red lentils
- ¼ cup + 2 tablespoons extra-virgin olive oil
- 1 small onion, finely chopped
- 3 medium carrots, finely chopped
- 3 garlic cloves, minced
- 1½ teaspoons ground cumin
- ¼ teaspoon cayenne pepper
- ¾ cup plain, dry bread crumbs
- ¼ cup coarsely chopped parsley leaves
- 2 large eggs, lightly beaten
- 1 tablespoon kosher salt
- ½ teaspoon freshly ground pepper
- 1 cup plain low-fat yogurt
- 1 teaspoon fresh lemon juice
Directions
In a large saucepan, cover the lentils with cold water by 2 inches and bring to a boil over high heat.
Reduce the heat to moderate and simmer the lentils until they are very tender, about 10 minutes.
Drain the lentils well.
Preheat the broiler.
In a medium skillet, heat 2 tablespoons of the olive oil.
Add the onion and cook over moderately high heat, stirring frequently, until golden, about 6 minutes.
Add the carrots and two-thirds of the garlic and cook until the carrots begin to soften, about 4 minutes.
Stir in the cumin and cayenne and remove from the heat.
Mix in the bread crumbs, 3 tablespoons of the parsley, the eggs, salt and pepper.
Form the mixture into sixteen ¼-cup burgers.
Line a baking sheet with foil.
Brush the foil and both sides of the burgers with the remaining ¼ cup of olive oil.
Broil until golden,about 3 minutes per side.
Meanwhile, in a small bowl, mix the yogurt with the lemon juice and the remaining garlic and 1 tablespoon of parsley.
Serve the burgers hot, with the yogurt sauce on the side.