These Lentil and Zucchini Patties are a nutritious and flavorful option for a plant-based meal. Combining protein-rich lentils with fresh zucchini, tangy sun-dried tomatoes, and savory olives, these patties are perfect for a light lunch or dinner. They’re easy to make and packed with healthy ingredients, making them a great addition to your recipe repertoire.
Preparation Time:
- Prep Time: 15 minutes
- Cook Time: 30 minutes (including lentil cooking time)
- Total Time: 45 minutes
Full Recipe:
Ingredients:
- 200g (1 cup) lentils
- 450ml (2 glasses) water
- 1 zucchini, grated and juice squeezed out
- 1 onion, finely chopped
- Olive oil (for cooking)
- 2 cloves garlic, minced
- 85g (about 3/4 cup) almond flour
- 5-6 sun-dried tomatoes, chopped
- Olives, chopped (quantity to taste)
- Salt to taste
- Black pepper to taste
- Spicy red paprika to taste
Directions:
- Cook the Lentils:
- Rinse the lentils under cold water. In a medium-sized pot, combine the lentils with 450ml (2 glasses) of water.
- Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the lentils are tender but not mushy. Drain any excess water and set aside to cool slightly.
- Prepare the Vegetables:
- While the lentils are cooking, grate the zucchini and squeeze out the excess juice using a cheesecloth or a clean kitchen towel. This step is important to prevent the patties from becoming too moist.
- Finely chop the onion and mince the garlic.
- Cook the Onion and Garlic:
- In a skillet, heat a small amount of olive oil over medium heat. Add the chopped onion and cook until softened and translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes until fragrant. Remove from heat.
- Mix the Patty Ingredients:
- In a large mixing bowl, combine the cooked lentils, grated zucchini, sautéed onions and garlic, almond flour, chopped sun-dried tomatoes, and olives.
- Season the mixture with salt, black pepper, and spicy red paprika to taste. Mix until all ingredients are well combined.
- Form the Patties:
- With your hands, shape the mixture into patties, about the size of your palm.
- Cook the Patties:
- Heat a little olive oil in a large skillet over medium heat.
- Cook the patties for about 3-4 minutes on each side, or until they are golden brown and crispy on the outside. Avoid overcrowding the pan; cook in batches if necessary.
- Serve:
- Serve the lentil and zucchini patties hot, with a side of salad, in a sandwich, or with your favorite dipping sauce.
Serving Suggestions:
- Serve these patties with a fresh green salad or inside a pita with lettuce and tomato.
- Pair with a yogurt or tahini-based sauce for extra flavor.
- These patties also make a great addition to a grain bowl or served over quinoa or rice.
Cooking Tips:
- Make sure to squeeze out as much moisture as possible from the zucchini to prevent the patties from being too wet.
- If the mixture seems too wet to form patties, add a bit more almond flour to help bind the ingredients.
Nutritional Benefits:
- Lentils: High in protein and fiber, lentils are an excellent plant-based protein source.
- Zucchini: Low in calories and rich in vitamins A and C, zucchini adds moisture and nutrients.
- Almond Flour: Adds healthy fats and a slight nutty flavor, while keeping the patties gluten-free.
Dietary Information:
- Vegetarian: Yes
- Vegan: Yes (ensure no animal products in sun-dried tomatoes and olives)
- Gluten-Free: Yes
- Dairy-Free: Yes
Nutritional Facts (per serving):
- Calories: Approximately 180 kcal
- Protein: 7g
- Fat: 9g
- Carbohydrates: 18g
- Fiber: 6g
- Sodium: 150mg
Storage:
- Store any leftover patties in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or oven to maintain crispiness.
Why You’ll Love This Recipe:
- These patties are packed with flavor and texture, combining the earthiness of lentils with the freshness of zucchini and the savory notes of sun-dried tomatoes and olives.
- They’re a great option for meal prep, as they store well and can be enjoyed throughout the week.
- The recipe is versatile and can be customized with your favorite herbs, spices, or additional vegetables.
Frequently Asked Questions (FAQs):
- Can I use a different type of flour?
- Yes, you can substitute almond flour with oat flour, chickpea flour, or regular all-purpose flour.
- Can I bake these patties instead of frying them?
- Yes, bake at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and firm.
- What can I use instead of sun-dried tomatoes?
- You can use fresh cherry tomatoes, roasted red peppers, or omit them if preferred.
- How do I keep the patties from falling apart?
- Ensure the zucchini is well-drained, and if needed, add more almond flour or a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) as a binder.
- Can I freeze the patties?
- Yes, freeze the cooked patties in a single layer on a baking sheet. Once frozen, transfer to a freezer bag. Reheat in the oven or skillet before serving.
- Can I add other vegetables to the mixture?
- Absolutely! Grated carrots, bell peppers, or spinach would be great additions.
- Are these patties suitable for a low-carb diet?
- Yes, almond flour is low in carbs, making these patties a good option for low-carb diets.
- Can I use canned lentils?
- Yes, drain and rinse canned lentils before using them in the recipe.
- What can I serve with these patties?
- Serve with a side salad, in a bun as a veggie burger, or with a dipping sauce like tahini or tzatziki.
- How can I make these patties spicier?
- Add extra spicy red paprika, chili flakes, or even a chopped jalapeño to the mixture for a kick.
Conclusion:
Lentil and Zucchini Patties are a delicious and nutritious choice for a plant-based meal. With the perfect balance of flavors and textures, these patties are satisfying and easy to make. Whether you’re serving them as a main dish or part of a larger meal, they’re sure to become a favorite in your kitchen. Enjoy the wholesome goodness of lentils, fresh vegetables, and flavorful seasonings in every bite!