Wine Wednesday: Healthy Falafel-styled Lentil and Sweet Potato Burger

Oh, I’m trying to be healthy. When I found this Falafel styled burger I decided to give it a try. OMG!! So Good!! This lentil burger is both nutritious and delicious Just imagine: Black beluga lentil patties are beefed up with sweet potato, red onion, panko breadcrumbs and spices, then stuffed into mini pitas and slathered with tangy feta-yogurt-mint sauce. Hungry yet??  While this is light, you can put two patties into a large pita for a more substantial sandwich or try breaking it up over your salad for an even healthier option.  Either way, prepare to fall in love.

 burger

Yield: 4 burgers

Cook Time: 40 minutes

INGREDIENTS

Burgers

⅔ cup black beluga lentils (or green lentils), rinsed

½ medium sweet potato, peeled and cut into ½-inch cubes

4 cups water

½ small red onion, finely chopped

1 large egg

⅔ cup whole-wheat panko breadcrumbs

1 tablespoon plus 1 teaspoon sesame seeds

1 tablespoon ground cumin

2 teaspoons dried marjoram

1 teaspoon dried oregano

½ teaspoon ground sumac (optional)

1½ teaspoons kosher salt

½ teaspoon freshly ground black pepper

Nonstick pan spray

Four 4-inch whole-wheat pitas or two large whole-wheat pitas

1 vine-ripened tomato, cored and thinly sliced

Sauce

3 tablespoons crumbled feta cheese

½ cup plain low-fat yogurt

2 tablespoons finely chopped fresh mint leaves

DIRECTIONS1. Make the burgers: In a medium saucepan, add the lentils, sweet potato and water and bring to a boil over medium-high heat. Reduce the heat to medium-low and gently simmer until the lentils and potatoes are tender, about 25 minutes. Drain the mixture through a fine-mesh sieve and transfer the lentil mixture to a food processor.

2. To the lentil mixture, add the onion, egg, panko breadcrumbs, sesame seeds, cumin, marjoram, oregano, sumac (if using), salt and pepper. Pulse until coarsely chopped, about five 1-second pulses. Shape the mixture into four 4- to 4½-inch patties, each about ½ inch thick.

3. Heat a large nonstick skillet over medium heat. Lightly coat the skillet with nonstick pan spray and add two of the lentil burgers. Cook until the burgers are browned, 3 to 4 minutes, then flip and cook on the other side, about 3 minutes more. Transfer to a large plate and repeat with the remaining patties.

4. Make the sauce: To a medium bowl, add the feta cheese, then use a fork to crumble it. Stir in the yogurt and mint.

5. Slice open each pita to create 2 round slices. Place a lentil burger on 4 bottom rounds and top each with some of the feta sauce and a few tomato slices. Top with the remaining pita rounds. Serve immediately.

 

 

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