Red Lentil Fritters with Ginger-Yogurt Sauce

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Here we soak lentils instead of fully cooking them, which gives them just enough added moisture to be whirred up into a fritter without being too wet. Serve these curry-spiced fritters on top of a green salad or tucked into a pita.

Red Lentil Fritters with Ginger-Yogurt Sauce
Photo: Charlotte and Johnny Autry
Active Time:
25 mins
Total Time:
4 hrs 35 mins
Servings:
4

Ingredients

  • 1 cup red lentils, rinsed

  • 6 scallions, finely chopped, divided

  • ½ cup chopped fresh cilantro, plus more for garnish

  • ½ medium onion, chopped

  • 1 large egg

  • 1 clove garlic, grated

  • 1 teaspoon Madras curry powder

  • ½ teaspoon ground cumin

  • ¼ teaspoon ground turmeric

  • ¾ teaspoon salt, divided

  • ½ cup low-fat plain Greek yogurt

  • 1 tablespoon lime juice

  • ½ teaspoon grated fresh ginger

  • ½ cup rice flour or all-purpose flour

  • 4 tablespoons avocado oil or canola oil, divided

Directions

  1. Soak lentils in 4 cups water in a medium bowl for at least 4 hours or overnight.

  2. Rinse the lentils. Transfer to a food processor along with two-thirds of the scallions, cilantro, onion, egg, garlic, curry powder, cumin, turmeric and 1/4 teaspoon salt. Pulse until coarsely chopped. Refrigerate for 10 minutes.

  3. Meanwhile, whisk yogurt, lime juice, ginger, 1/4 teaspoon salt and the remaining one-third of the scallions in a small bowl. Set aside.

  4. Place flour in a shallow dish. Using about 3 tablespoons each, scoop 6 balls of the lentil mixture into the flour and gently roll to coat. Flatten into 1/2-inch-thick patties.

  5. Heat 2 tablespoons oil in a large skillet over medium-high heat. Using a fork or spatula, carefully transfer the patties to the pan and cook, flipping once halfway, until golden brown, about 4 minutes total. Transfer to a paper-towel-lined plate.

  6. Repeat with the remaining lentil mixture and 2 tablespoons oil. Sprinkle the fritters with the remaining 1/4 teaspoon salt. Serve the fritters with the sauce. Garnish with more cilantro, if desired.

To air-fry:

In Step 5, liberally coat the basket of an air fryer with cooking spray. Working in batches, add the patties to the basket and coat them with cooking spray. Cook them at 360°F for 5 minutes, flip and coat with cooking spray again. Cook for 5 minutes more. Transfer to a paper-towel-lined plate. Repeat with the remaining patties.

Nutrition Facts (per serving)

416 Calories
17g Fat
49g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3 fritters & 2 Tbsp. sauce
Calories 416
% Daily Value *
Total Carbohydrate 49g 18%
Dietary Fiber 7g 25%
Total Sugars 2g
Protein 18g 36%
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 49mg 16%
Vitamin A 555IU 11%
Vitamin C 8mg 9%
Vitamin D 10IU 3%
Vitamin E 1mg 4%
Folate 127mcg 32%
Vitamin K 53mcg 44%
Sodium 473mg 21%
Calcium 92mg 7%
Iron 5mg 28%
Magnesium 48mg 11%
Potassium 503mg 11%
Zinc 2mg 18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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