In our fast-paced world, finding time to cook a healthy meal can be a challenge. However, with this recipe, you can whip up a nutritious dinner in no time. The red lentil patties are packed with protein and fiber, while the egg fried rice offers a satisfying and balanced side dish. Together, they create a meal that is as wholesome as it is delicious. This recipe is particularly appealing to vegetarians and anyone looking to reduce their meat consumption without compromising on taste or nutrition.
Ingredients
For Red Lentil Patties:
- 120g red lentils: A great source of plant-based protein and fiber, helping to keep you full and satisfied.
- 1 carrot, grated: Adds a touch of sweetness and is rich in beta-carotene.
- 1/2 red bell pepper, finely chopped: Provides a pop of color and is loaded with vitamins C and A.
- 1/2 tsp Italian herbs: A blend of herbs like oregano, basil, and thyme for a Mediterranean flavor.
- 1/2 tsp salt: To enhance the natural flavors.
- Freshly ground black pepper, to taste: Adds a subtle spice.
- 1 tsp olive oil: Healthy fats for cooking.
- 50g breadcrumbs: Helps bind the patties together.
- Sesame seeds, for coating: Adds a crunchy texture and a nutty flavor.
- Olive oil spray: For frying the patties with minimal oil.
For Egg Fried Rice:
- 2 cups cooked rice (preferably chilled): Chilled rice works best to achieve the perfect fried rice texture.
- 2 eggs, lightly beaten: Adds richness and protein to the dish.
- 1 small onion, finely chopped: Provides a mild sweetness and depth of flavor.
- 1 cup mixed vegetables (e.g., peas, carrots, corn), finely chopped: A colorful and nutritious addition.
- 2 tablespoons soy sauce: Adds umami flavor and seasoning.
- 1 tablespoon sesame oil: For a nutty, aromatic finish.
- 2 green onions, chopped: Adds a fresh, mild onion flavor.
- Season with salt and pepper according to your preference to enhance the overall taste.
Instructions
Preparing the Red Lentil Patties
- Cook the Lentils: Rinse the red lentils under cold water, then place them in a pot with enough water to cover. Heat the mixture until it starts to bubble, then lower the heat and let it cook gently until the lentils become soft, which should take around 10-15 minutes. Drain any excess water and let them cool slightly.
- Mix the Ingredients: In a large bowl, combine the cooked lentils, grated carrot, chopped red bell pepper, Italian herbs, salt, and pepper. Mix well.
- Form the Patties: Stir in the breadcrumbs until the mixture holds together.
- Coat with Sesame Seeds: Lightly press each patty into the sesame seeds, coating both sides.
- Cook the Patties: Heat a non-stick skillet over medium heat and spray with olive oil. Cook the patties for 3-4 minutes on each side until golden brown and crisp.
Preparing the Egg Fried Rice
- Cook the Vegetables: In a large wok or frying pan, heat the sesame oil over medium heat. Introduce the chopped onion and sauté until it becomes tender and translucent, which should take roughly 3 minutes. Add the mixed vegetables and cook until tender, about 5 minutes.
- Scramble the Eggs: Push the vegetables to one side of the pan and pour the beaten eggs into the empty space. Cook the eggs until they are set and then fold them into the vegetables.
- Fry the Rice: Add the chilled rice to the pan, breaking up any clumps. Stir in the soy sauce and cook, stirring constantly, until the rice is heated through and slightly crispy.
- Finish with Green Onions: Sprinkle the chopped green onions over the rice and stir well.
Conclusion
This red lentil patties and egg fried rice recipe is the perfect way to enjoy a healthy and satisfying meal without spending hours in the kitchen. The combination of protein-rich lentils and nutrient-packed vegetables makes this dish not only delicious but also incredibly nourishing. Whether you’re serving it for a weeknight dinner or a weekend lunch, this recipe is sure to impress your family and friends.