25 Ingredients
  • 1 cup grated peeled English cucumber
  • 1 1/2 cups plain low-fat yogurt
  • 1/2 teaspoon salt
  • 2 garlic cloves, crushed
  • 1/4 cup chopped green onions
  • 1 teaspoon extra-virgin olive oil
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 3/4 teaspoon dried oregano
  • 1/8 teaspoon crushed red pepper
  • 2 garlic cloves, minced
  • 1 1/2 cups fat-free, less-sodium chicken broth
  • 2/3 cup dried lentils
  • 1/4 cup sun-dried tomato sprinkles
  • 2/3 cup (2 1/2 ounces) crumbled feta cheese
  • 1/2 cup grated carrot
  • 1/3 cup Italian-seasoned breadcrumbs
  • 1/3 cup toasted wheat germ
  • 3 tablespoons chopped pitted kalamata olives
  • 1/4 cup chopped fresh flat-leaf parsley
  • 1/4 teaspoon freshly ground black pepper
  • cooking spray
  • 8 (1 1/2-ounce) whole wheat hamburger buns, toasted
  • 12 arugula leaves
  • 2 tomatoes, cut into 1/4-inch-thick slices (about 3/4 pound)
Nutrition
352
18% daily value
8 servings
                                       
                                            balanced, high-​fiber
     

Fat

17% 11

Saturated

16% 3

Trans

- 0

Monounsaturated

- 6

Polyunsaturated

- 2

Carbs

16% 49

Carbs (net)

- 44

Fiber

21% 5

Sugars

- 11

Sugars, added

- 0

Protein

31% 16

Cholesterol

4% 12

Sodium

25% 607

Calcium

22% 222

Magnesium

14% 58

Potassium

13% 608

Iron

23% 4

Zinc

19% 2

Phosphorus

37% 258

Vitamin A

12% 104

Vitamin C

14% 12

Thiamin (B1)

42% 1

Riboflavin (B2)

36% 0

Niacin (B3)

27% 4

Vitamin B6

25% 0

Folate equivalent (total)

50% 200

Folate (food)

- 122

Folic acid

- 46

Vitamin B12

18% 0

Vitamin D

0% 0

Vitamin E

5% 1

Vitamin K

43% 51
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