Healthy Recipe: Sweet Potato and Lentil Burgers with Homemade Tzatziki Dip

This sweet potato and lentil burger with tzatziki ticks all the nutrition and flavor boxes. There is now overwhelming evidence that eating a variety of plant-rich foods is one of the foundations of good health, as well as a major dietary change we can make to increase the resilience of our food system. A diet high in vegetables helps reduce disease risk and control weight.

These burgers are great for vegetarians or those looking to eat less meat and anyone who loves a tasty burger! There is certainly room for people to embrace getting protein from a wider range of sources, especially plant-based protein. Not only do we need to eat a vegetarian diet, but studies have shown that in the long term, eating less meat in favor of a plant-based diet can improve health and reduce the risk of heart disease, stroke, colon cancer, type 2 diabetes and obesity. Dementia

Legumes are rich in protein, fiber and essential minerals like iron and zinc, making them a great alternative to animal protein. And when you team them with something healthy like sweet potatoes, you’ll boost your intake of much-needed vitamins. Also, with the addition of tzatziki, you increase the flavor to provide flavor.

Not only are these burgers delicious and nutritious, I strongly believe that even carnivore fanatics will approve. sister hunger

Ingredients:

For Tatzikis:

1 medium cucumber

1 cup Greek nonfat yogurt

1 TBSP extra virgin olive oil

1 clove garlic, crushed

Juice from ½ lemon

½ teaspoon lemon zest

1 tablespoon chopped dill

Test for salt and pepper

For the Sweet Potato and Lentil Burgers:

500g sweet potatoes, peeled and cubed

400g tinned lentils, rinsed and drained

1 large carrot, peeled and grated

2 scallions, finely chopped

2 tablespoons chopped parsley

Half a teaspoon of cumin

1 egg, lightly beaten

¼ cup breadcrumbs

2 tablespoons extra virgin olive oil

Burger Toppings: Whole grain roll, diced tomato, lettuce and pickles.

Instructions:

For Tatzikis:

Coarsely grate the cucumber and squeeze out excess moisture with your hands. Combine all ingredients in a bowl and mix well. Cover and refrigerate for 30 minutes or until burgers are cooked through.

For the Sweet Potato and Lentil Burgers:

Place sweet potatoes in a saucepan of boiling water. Cook for 10 minutes or until potatoes are tender. Drain the potatoes in a colander and transfer to a mixing bowl. Mash gently with a fork and set aside to cool.

When the sweet potatoes are cool, add the lentils, carrots, spring onions, parsley, cumin, eggs and breadcrumbs and mix well.

Heat oil in a large frying pan over medium-high heat. Form burger mixture into patties and cook 3 to 4 minutes on each side until golden brown. Repeat the process with any remaining mixture.

Makes 6 patties.

To serve, cut the hamburger bun in half and top the hamburger base with lettuce, tomato, patty, pickles and a healthy dollop of tzatziki. Serve covered with hamburger bun tops.

Nutritional Information (per serving):

For Tatzikis:

per serving (1oz)
energy (kcal) 50
protein (g) 4
fat (g) 2.5
Saturated Fat (grams) 0
Carbohydrates (g) 3
sugar (g) 2
Fiber (g) 1
Sodium (mg) 170

For the Sweet Potato and Lentil Burgers:

per patty
energy (kcal) 190
protein (g) 7
fat (g) 6
Saturated Fat (grams) 1
Carbohydrates (g) 28
sugar (g) 7
Fiber (g) 7
Sodium (mg) 150

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