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Monday, 27 January 2020

Carrot and Feta Burgers : Vegetarian


You don't have to be vegetarian to enjoy these veggie burger's, which are made with cumin-spiced carrot, lentil and feta, and served with marinated onion and creamy tzatziki. Not only are they high in protein and one of your five a day, but serving them bun-less helps make them a good option for a lighter midweek meal. 

Ingredients 
Serves Four
2 red onions, 1 sliced, 1 chopped
1 lemon, juiced
1 tsp olive oil
390g tin green lentils, drained
2 tsp ground cumin
200g carrots, coarsely grated
75g wholemeal breadcrumbs
1 egg
100g feta, crumbled
70g pack wild rocket (arugula)
For the tzatziki
100g cucumber, seeded and finely diced
100g natural greek style yogurt

10g mint, leaves chopped

Method
1. Preheat the oven to gas 7, 220°C, fan 200°C. Marinate the sliced onions with the lemon juice for 30 mins; drain.
2. Heat the oil in a pan over a medium heat and cook the chopped onion for 2-3 mins. Add the lentils and turn up the heat. Cook for 2 mins to evaporate the liquid, adding the cumin towards the end. Tip into a bowl.
3. Add the carrot, breadcrumbs and egg to the bowl and mix. Fold in the feta and shape into 4 burgers 8cm wide and 2cm tall. Transfer to a baking tray lined with baking paper; bake for 15 mins.
4. Mix the cucumber with the yogurt and mint; season. Serve the burger with a dollop of tzatziki and the rest alongside, with the marinated onion and rocket. 


You can serve the burgers, tzatziki and salad in wholemeal rolls, but of course this will increase the carb. count, so may not be suitable for all readers. They also taste great cold, making an ideal lunch on the move …

Freezing and defrosting guidelines

Freeze the cooked burgers only. Wrap well in cling-film and tin foil (to prevent freezer burn) and freeze for up to 1-3 months.
To serve, defrost thoroughly in the fridge overnight before continuing with the recipe method.

Nutrition Per Serving
Fat 9g Protein 14.2g Carbs 24.5g Fibre 4.6g
From an original idea here

A variety of recipe ideas/articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

23 comments:

Tom said...

...as the older lady in the Wendy's ad years ago would say, 'where's the beef!'

Valerie-Jael said...

These sound very delicious! Valerie

Lee said...

Yum! Yum! :)

Christine said...

Looks so good

carol l mckenna said...

Looks yummy ~ great healthy recipe ~ thanks ^_^

Happy Moments to You,
A ShutterBug Explores,
aka (A Creative Harbor)

dellgirl said...

These look so delicious, I wonder if they taste as good as they look.Thanks for sharing the recipe.

Wishing you a wonderful week!

Holly said...

Looks delicious 😋

My name is Erika. said...

Those look interesting. I've had lentil burgers but never with carrots. I bet it gives them a bit of crunch. Happy new week!

Margaret D said...

Looks rather nice for lunch.

Elephant's Child said...

Another recipe for me to bookmark for the days when turning the oven on is unimaginable. Many thanks.

peppylady (Dora) said...

Lentils are a wonderful food to work with.

Lorrie said...

They do sound good!

Bob Bushell said...

Brilliant taste, better than dead cow.

Evi Erlinda said...

Looks so yummy!

Francisco Manuel Carrajola Oliveira said...

Um delicioso prato vegetariano.
Um abraço e boa semana.

Andarilhar
Dedais de Francisco e Idalisa
O prazer dos livros

eileeninmd said...

Hello,

The veggie burger looks delicious. Thanks for sharing. Enjoy your day, wishing you a good week ahead.

Jenn Jilks said...

These look yummy! That's an interesting study of Vit. D. I'm out much less in this awful weather. Give me -20 C and sun any day! This rain is awful.

Little Wandering Wren said...

This could easily be a firm favourite for me!
Wren x

Jeanie said...

I should pass this one to Rick's niece. I don't think I ever would have thought of these!

Mary Kirkland said...

What an interesting idea. I've added shredded zucchini to my ground chicken before and it was good so I would try this.

baili said...

really interesting recipe :)

i love carrot and in winter we have it regularly

Martha said...

Lovely! This is something I'd enjoy.

William Kendall said...

That sounds different.