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                                                                  In addition to providing protein and fiber, lentils are a significant source of folic acid. Even more folic acid comes from the wheat germ used to bind the burgers, and from the whole wheat buns. These burgers pack 143 micrograms of folic acid--more than one-quarter of a day's recommendation. Tzatziki, the garlicky Greek yogurt sauce, makes a healthful and tasty alternative to mayonnaise.

                                                                  Ingredients
                                                                  • Yes No 1 cup grated english cucumber
                                                                  • Yes No 1 1/2 cup low-fat yogurt
                                                                  • Yes No 1/2 tsp salt
                                                                  • Yes No 2 garlic clove
                                                                  • Yes No 1/4 cup chopped scallion
                                                                  • Yes No 1 tsp extra virgin olive oil
                                                                  • Yes No 2 tsp olive oil
                                                                  • Yes No 1 cup chopped onion
                                                                  • Yes No 3/4 tsp oregano leaves, dried
                                                                  • Yes No 1/8 tsp crushed red bell pepper
                                                                  • Yes No 2 garlic clove
                                                                  • Yes No 1 1/2 cup fat-free, reduced sodium chicken broth
                                                                  • Yes No 2/3 cup lentil
                                                                  • Yes No 1/4 cup sun dried tomato sprinkles
                                                                  • Yes No 2/3 cup crumbled feta cheese
                                                                  • Yes No 1/2 cup grated carrot
                                                                  • Yes No 1/3 cup italian style bread crumb
                                                                  • Yes No 1/3 cup wheat germ
                                                                  • Yes No 3 tbsp chopped pitted kalamata olive
                                                                  • Yes No 1/4 cup chopped flat leaf parsley
                                                                  • Yes No 1/4 tsp black pepper
                                                                  • Yes No vegetable oil cooking spray
                                                                  • Yes No 8 1 1/2 oz wheat hamburger buns
                                                                  • Yes No 12 arugula
                                                                  • Yes No 2 tomato
                                                                  • To prepare tzatziki, place cucumber on paper towels, and squeeze until barely moist. Place in a medium bowl. Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels, and let stand for 5 minutes. Scrape into bowl using a rubber spatula. Add the salt, crushed garlic, green onions, and extra-virgin olive oil; chill.
                                                                  • To prepare patties, heat 2 teaspoons oil in a medium saucepan over medium-high heat. Add onion; sauté 2 minutes or until tender. Stir in oregano, red pepper, and garlic; cook for 30 seconds, stirring constantly. Stir in broth, lentils, and sun-dried tomatoes; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until lentils are tender; drain. Cool.
                                                                  • Place lentil mixture, cheese, and the next 6 ingredients (cheese through black pepper) in a food processor; pulse until coarsely ground. Divide lentil mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty.
                                                                  • Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties, and cook for 3 minutes. Turn patties over, and cook over medium heat 3 minutes. Spread 1 tablespoon tzatziki evenly on each bun top and bottom. Arrange the arugula, patties, and tomato slices over bottom halves of buns; top with remaining bun halves.
                                                                  • Note: You can freeze any uncooked lentil patties for up to 1 month: Separate the patties with wax paper, place in a heavy-duty zip-top plastic bag, remove excess air, seal, and freeze. Thaw in refrigerator before cooking.
                                                                  Cuisine:YesNoamerican
                                                                  Yields: 8servings
                                                                    Steps:
                                                                  • Yes No
                                                                    spread
                                                                  • Yes No
                                                                    cover
                                                                  • Yes No
                                                                    refrigerate
                                                                  • Yes No
                                                                    sauté
                                                                  • Yes No
                                                                    stir
                                                                  • Yes No
                                                                    cook
                                                                  • Yes No
                                                                    boil
                                                                  • Yes No
                                                                    simmer
                                                                  • Yes No
                                                                    drain
                                                                  • Yes No
                                                                    coat
                                                                  • Yes No
                                                                    freeze
                                                                  • Yes No
                                                                    seal
                                                                    Supplies:
                                                                  • Yes No
                                                                    paper

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