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