Red Lentil Patties with Herbed Yogurt
18 min 1 serving 272 kcal · 17.6 g proteinLevel: Intermediate
The nutritionist's note
About 380 kcal for 24.5 g of protein and 4.6 mg of iron, close to a third of an adult woman's daily needs. The yogurt supplies B12, and the vitamin C in coriander helps absorb the plant iron.
Ingredients
1 serving
- red lentils60 g
- onion40 g
- chickpea flour15 g
- olive oil8 g
- 0 % Greek yogurt80 g
- fresh coriander5 g
- cumin2 g
Method
- 1
Cook the red lentils (60 g) for 10 minutes in boiling water, drain thoroughly and let cool for 3 minutes.
- 2
Mash the lentils with a fork together with the grated onion (40 g), cumin (2 g), chickpea flour (15 g), salt and pepper.
- 3
Shape 3 firmly packed patties between your palms.
- 4
Pan-fry for 4 minutes per side with 8 g of olive oil, without flipping too early so a crust can form.
- 5
Mix the 0 % Greek yogurt (80 g) with the chopped coriander (5 g) and a little salt, and serve as a cold sauce.
Nutrition facts
per serving
| Energy | 272 kcal |
|---|---|
| Protein | 17.6 g |
| Carbohydrates | 24.4 g |
| Fat | 9.9 g |
| Fibre | 7.5 g |
| Iron | 4.6 mg |
| Vitamin B12 | 0.4 µg |
Potential allergens
- legumes
- lactose
Always check the labels of your products.
