These Red Lentil and Zucchini Fritters are a delicious and nutritious vegan dish, ideal for a light lunch, snack, or as part of a larger meal. They combine the earthy flavor of red lentils with the freshness of zucchini, enhanced by parsley, spring onions, and aromatic spices. Paired with a creamy tahini yogurt sauce, this dish offers a perfect balance of savory, tangy, and nutty flavors, while also being gluten-free and packed with plant-based protein and fiber. Easy to make and loaded with nutrients, these fritters are bound to become a go-to favorite.
Preparation Time:
15 minutes
Cooking Time:
20 minutes
Total Time:
35 minutes
Servings:
4
Ingredients:
For the Fritters:
- 7oz (200g, 1 cup) red split lentils, rinsed
- 5oz (200g, 1 medium) zucchini, grated
- 2 tablespoons chopped parsley (10g)
- 1 garlic clove, minced
- 5 spring onions, finely chopped
- 2oz (60g, 1/2 cup) bean sprouts
- 1 inch (2cm) fresh ginger, grated
- Zest and juice of half a lemon
- 1/2 teaspoon ground cumin
- Salt, to taste
- 1 tablespoon oil for frying
For the Tahini Yogurt Sauce:
- 250g (1 cup) unflavored non-dairy yogurt
- 3 tablespoons tahini (45g)
- 1 tablespoon lemon juice (15ml)
- 1/2 teaspoon ground cumin
- Salt, to taste
- 1 garlic clove, minced
Directions:
1. Prepare the Lentils:
Rinse the red split lentils under cold water, then cook them in a pot of boiling water for 10-12 minutes, or until soft. Drain well and set aside to cool slightly. Lentils are the base of the fritters and provide a hearty texture as well as a significant protein boost.
2. Grate the Zucchini:
While the lentils are cooking, grate the zucchini. Once grated, use a clean kitchen towel or paper towel to squeeze out any excess water from the zucchini. Removing the moisture is crucial to ensure that the fritters hold together well and stay crispy when cooked.
3. Mix the Fritter Ingredients:
In a large mixing bowl, combine the cooked lentils, grated zucchini, chopped parsley, minced garlic, finely chopped spring onions, bean sprouts, grated ginger, lemon zest, lemon juice, ground cumin, and a pinch of salt. Mix everything thoroughly until all the ingredients are evenly distributed. The fresh vegetables and herbs add brightness to the fritters, while the cumin provides warmth and a subtle earthy note.
4. Shape the Fritters:
Once the mixture is well-combined, shape it into small patties or fritters using your hands or a spoon. Aim for each fritter to be about 2-3 inches wide and roughly 1/2 inch thick, ensuring they cook evenly and develop a crispy exterior.
5. Cook the Fritters:
Heat 1 tablespoon of oil in a large frying pan over medium heat. Cook the fritters in batches, frying each side for about 3-4 minutes, or until golden brown and crispy. Be careful not to overcrowd the pan, as this will prevent the fritters from crisping up properly. Once cooked, transfer the fritters to a paper towel-lined plate to absorb any excess oil.
6. Prepare the Tahini Yogurt Sauce:
While the fritters are frying, prepare the sauce. In a small bowl, whisk together the non-dairy yogurt, tahini, lemon juice, ground cumin, salt, and minced garlic until smooth and creamy. The tahini yogurt sauce adds a rich, tangy, and nutty flavor that perfectly complements the savory fritters.
7. Serve:
Serve the fritters warm with the tahini yogurt sauce on the side for dipping. You can also drizzle the sauce over the fritters for added creaminess.
Serving Suggestions:
- Pair the fritters with a side of tabbouleh or quinoa salad for a complete and balanced meal.
- Serve alongside roasted or grilled vegetables for a colorful and nutritious plate.
- Add a serving of pita bread or flatbread to turn this dish into a more filling and satisfying meal.
- Serve on a bed of mixed greens for a light, refreshing, and nutrient-packed lunch.
- Garnish with a sprinkle of toasted sesame seeds, extra chopped parsley, or a drizzle of olive oil to enhance the flavors.
Cooking Tips:
- Squeeze out Excess Moisture:
Squeezing out the excess moisture from the grated zucchini is essential to prevent the fritters from becoming soggy. You can also pat the zucchini dry with a towel if needed. - Adjust the Mixture:
If the mixture seems too wet or loose, try adding a little chickpea flour or breadcrumbs to help bind the ingredients together. This will make the fritters easier to shape and cook. - Non-Stick Pan:
Use a non-stick pan when frying to prevent the fritters from sticking and breaking apart. You can also use less oil for a healthier option if using a non-stick surface. - Baked Version:
For a lower-fat alternative, you can bake the fritters in the oven. Preheat your oven to 180°C (350°F) and bake for 20-25 minutes, flipping halfway through for even browning. - Customize the Spices:
Feel free to experiment with the spices by adding paprika, ground coriander, or even a pinch of cayenne pepper for an extra kick.
Nutritional Benefits:
- Red Lentils:
Red lentils are a fantastic source of plant-based protein and fiber, helping to support digestive health and promote satiety. They are also rich in essential nutrients such as iron, folate, and magnesium. - Zucchini:
Zucchini is low in calories but high in essential vitamins and antioxidants, particularly vitamin C, potassium, and beta-carotene. It helps boost immune health while also supporting hydration and heart function. - Bean Sprouts:
Bean sprouts add an extra crunch to the fritters and are a good source of vitamins A, C, and K. They also contain folate and fiber, which are great for overall digestive health. - Tahini:
Tahini, made from ground sesame seeds, is rich in healthy fats and provides a good source of calcium, iron, and magnesium. It’s a nutritious addition to the yogurt sauce, offering a creamy, nutty flavor without added dairy.
Dietary Information:
- Vegan
- Gluten-Free
- Nut-Free
- Soy-Free
- Dairy-Free
Nutritional Facts (per serving, estimated):
- Calories: 220 kcal
- Protein: 12g
- Fat: 9g
- Carbohydrates: 24g
- Fiber: 6g
- Sugar: 4g
- Sodium: 300mg
Storage Tips:
- Refrigeration:
Store leftover fritters in an airtight container in the refrigerator for up to 3 days. Reheat them in a pan or oven for best results. - Freezing:
These fritters freeze well. Lay them out in a single layer on a baking sheet and freeze. Once frozen, transfer to a freezer-safe container or bag. Reheat directly from frozen in a frying pan or oven.
Why You’ll Love This Recipe:
- Quick and Easy:
These fritters come together in just 35 minutes, making them a convenient option for busy weeknights or meal prep. - Nutrient-Dense:
Packed with protein, fiber, and essential vitamins, this dish offers a wholesome way to enjoy plant-based eating. - Versatile:
Enjoy these fritters as an appetizer, light meal, or snack. They pair well with various side dishes or can be served on their own. - Flavorful:
The combination of cumin, ginger, lemon, and tahini creates a rich, savory taste with hints of tang and nuttiness. - Diet-Friendly:
Ideal for those on vegan, gluten-free, dairy-free, and nut-free diets, making it suitable for a wide range of dietary preferences.
Conclusion:
These Red Lentil and Zucchini Fritters are the perfect blend of healthy, easy, and delicious. With their crispy exterior, soft interior, and flavorful tahini yogurt sauce, this recipe is sure to become a household favorite. Whether you’re looking for a quick lunch or a unique appetizer, these fritters are a must-try. Plus, they’re packed with nutrients and free of common allergens, making them a versatile and crowd-pleasing option.
Try this recipe today and enjoy a wholesome, plant-based dish that’s as satisfying as it is nourishing!
Print
Red Lentil and Zucchini Fritters with Tahini Yogurt Sauce
- Total Time: 35mins
Description
These Red Lentil and Zucchini Fritters are a delicious and nutritious vegan dish, ideal for a light lunch, snack, or as part of a larger meal. They combine the earthy flavor of red lentils with the freshness of zucchini, enhanced by parsley, spring onions, and aromatic spices. Paired with a creamy tahini yogurt sauce, this dish offers a perfect balance of savory, tangy, and nutty flavors, while also being gluten-free and packed with plant-based protein and fiber. Easy to make and loaded with nutrients, these fritters are bound to become a go-to favorite.
Ingredients
For the Fritters:
- 7oz (200g, 1 cup) red split lentils, rinsed
- 5oz (200g, 1 medium) zucchini, grated
- 2 tablespoons chopped parsley (10g)
- 1 garlic clove, minced
- 5 spring onions, finely chopped
- 2oz (60g, 1/2 cup) bean sprouts
- 1 inch (2cm) fresh ginger, grated
- Zest and juice of half a lemon
- 1/2 teaspoon ground cumin
- Salt, to taste
- 1 tablespoon oil for frying
For the Tahini Yogurt Sauce:
- 250g (1 cup) unflavored non-dairy yogurt
- 3 tablespoons tahini (45g)
- 1 tablespoon lemon juice (15ml)
- 1/2 teaspoon ground cumin
- Salt, to taste
- 1 garlic clove, minced
Instructions
1. Prepare the Lentils:
Rinse the red split lentils under cold water, then cook them in a pot of boiling water for 10-12 minutes, or until soft. Drain well and set aside to cool slightly. Lentils are the base of the fritters and provide a hearty texture as well as a significant protein boost.
2. Grate the Zucchini:
While the lentils are cooking, grate the zucchini. Once grated, use a clean kitchen towel or paper towel to squeeze out any excess water from the zucchini. Removing the moisture is crucial to ensure that the fritters hold together well and stay crispy when cooked.
3. Mix the Fritter Ingredients:
In a large mixing bowl, combine the cooked lentils, grated zucchini, chopped parsley, minced garlic, finely chopped spring onions, bean sprouts, grated ginger, lemon zest, lemon juice, ground cumin, and a pinch of salt. Mix everything thoroughly until all the ingredients are evenly distributed. The fresh vegetables and herbs add brightness to the fritters, while the cumin provides warmth and a subtle earthy note.
4. Shape the Fritters:
Once the mixture is well-combined, shape it into small patties or fritters using your hands or a spoon. Aim for each fritter to be about 2-3 inches wide and roughly 1/2 inch thick, ensuring they cook evenly and develop a crispy exterior.
5. Cook the Fritters:
Heat 1 tablespoon of oil in a large frying pan over medium heat. Cook the fritters in batches, frying each side for about 3-4 minutes, or until golden brown and crispy. Be careful not to overcrowd the pan, as this will prevent the fritters from crisping up properly. Once cooked, transfer the fritters to a paper towel-lined plate to absorb any excess oil.
6. Prepare the Tahini Yogurt Sauce:
While the fritters are frying, prepare the sauce. In a small bowl, whisk together the non-dairy yogurt, tahini, lemon juice, ground cumin, salt, and minced garlic until smooth and creamy. The tahini yogurt sauce adds a rich, tangy, and nutty flavor that perfectly complements the savory fritters.
7. Serve:
Serve the fritters warm with the tahini yogurt sauce on the side for dipping. You can also drizzle the sauce over the fritters for added creaminess.
- Prep Time: 15mins
- Cook Time: 20mins