Who knew that combining lentils with zucchini could result in a dish so satisfying that you’d want to make it almost daily? Packed with nutrients and flavor, this simple lentil recipe is a testament to wholesome eating without compromising on taste.
Ingredients:
- 200g (1 cup) yellow lentils
- 450ml (2 cups) water
- 190g (1 medium) zucchini, grated
- 1 onion, finely chopped
- 1 garlic clove, minced
- 85g (1 cup) almond meal (substitutable with any flour)
- 6 sun-dried tomatoes, chopped
- 10 olives, chopped
- Salt and black pepper to taste
- 1/2 tsp Korean chili flakes (gochugaru) or a substitute
- Cooking oil for frying
Optional Ingredients:
- Your favorite herbs and spices to tailor the flavor profile
Instructions:
- Lentil Preparation: Rinse the lentils and cook them with water in a pot on medium heat. Simmer for about 30 minutes or until they are tender.
- Zucchini Prep: While the lentils are cooking, grate the zucchini. To remove excess moisture, place it in a sieve, sprinkle with salt, and let it sit for around 5 minutes.
- Onion and Garlic Sauté: In a skillet, sauté the onion until translucent, then add the garlic and continue cooking for another minute.
- Combine: Once the lentils are done, drain them and place them in a large mixing bowl along with the onion and garlic. Mash the mixture to your desired consistency.
- Mix in Additional Ingredients: Press the excess water out of the zucchini and add it to the bowl. Include the almond meal, sun-dried tomatoes, olives, and seasonings.
- Form Patties: Shape the mixture into evenly sized balls and then flatten them into patties.
- Cook: In a lightly oiled frying pan over medium heat, cook each patty until both sides are a beautiful golden brown.
- Serving: These patties are versatile—enjoy them hot or cold, paired with a dollop of dairy-free yogurt, a fresh salsa, or your favorite dipping sauce.
Nutrition Tip:
Lentils are a powerhouse of nutrition, offering a high protein content that’s perfect for vegetarians and meat-eaters alike. They’re also rich in dietary fiber, which aids digestion and keeps you feeling full longer. Combining them with zucchini not only adds a serving of vegetables to your meal but also increases the vitamin C and potassium content. The almond meal contributes healthy fats and additional protein, making these patties a well-rounded, nutritious option. Opt for whole-grain flours to increase fiber content if you’re not using almond meal.
Serving Suggestion:
These lentil and zucchini patties are incredibly versatile. For a light, refreshing lunch, serve them over a bed of mixed greens with a tangy vinaigrette. They also make great burger substitutes—simply place a patty in a whole-grain bun and top with your favorite fixings like avocado, sprouts, and a slice of tomato. If you’re in the mood for a heartier dinner, pair them with roasted vegetables or a side of quinoa for extra protein. For dipping, try a yogurt-based sauce or a traditional tzatziki to keep things light and healthy. Don’t forget that these patties can also be crumbled over a salad or wrapped in a tortilla for a quick and satisfying meal on the go. Enjoy!
