Description
A hearty, satisfying sandwich made with crispy high-protein lentil patties, fresh vegetables, and a creamy yogurt sauce, perfect for a nourishing lunch or dinner.
Ingredients
- Cooked green or brown lentils, 240 g
- Onion, finely chopped, 100 g
- Garlic cloves, minced, 6 g
- Rolled oats, blended into coarse flour, 60 g
- Egg, lightly beaten, 50 g
- Olive oil, 30 ml
- Ground cumin, 3 g
- Smoked paprika, 3 g
- Black pepper, 2 g
- Salt, 4 g
- Fresh parsley, finely chopped, 15 g
- Whole wheat sandwich buns, 4 pieces (about 70 g each)
- Plain Greek yogurt, 120 g
- Lemon juice, 15 ml
- Lettuce leaves, 60 g
- Tomato slices, 120 g
- Cucumber slices, 100 g
Instructions
- Place the cooked lentils in a large bowl and mash them lightly with a fork until chunky but cohesive.
- Add the chopped onion, minced garlic, oat flour, beaten egg, cumin, smoked paprika, salt, and black pepper. Mix until well combined.
- Divide the mixture into four equal portions and shape each into a round patty about 1.5 cm thick. Press chopped parsley gently onto the patties.
- Heat olive oil in a non-stick skillet over medium heat. Cook the patties for 4 to 5 minutes per side until golden brown and crispy.
- In a small bowl, mix Greek yogurt, lemon juice, and a pinch of salt until smooth.
- Slice the sandwich buns in half and lightly toast if desired.
- Assemble the sandwiches by spreading yogurt sauce on the bottom bun, adding lettuce, a lentil patty, tomato slices, cucumber slices, more sauce, and the top bun.
- Serve immediately while warm.
Notes
- Use well-drained lentils to prevent the patties from becoming too soft.
- The patties can be prepared ahead and refrigerated for up to 24 hours before cooking.
- For extra texture, lightly toast the buns just before assembling.
Nutrition
- Serving Size: 1 sandwich
- Calories: 420 kcal
- Sugar: 6 g
- Sodium: 620 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 11 g
- Protein: 22 g
- Cholesterol: 55 mg
Keywords: high protein sandwich, lentil patties, vegetarian sandwich, healthy lunch, plant-based protein