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Lentil Rissoles

Ingredients

  • 1 cup red lentils (regular lentils work just fine here too)
  • 1 tbsp oil
  • 1 onion, finely chopped
  • 2 large cloves garlic, crushed
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 small carrot, finely diced
  • 1½ cups breadcrumbs plus ½ cup dry breadcrumbs for coating
  • 2/3 cup walnuts, finely chopped
  • ½ cup frozen peas
  • 3 tbsp chopped fresh flat-leaf parsley
    oil for shallow frying
  • 1 tsp salt

Directions

  1. Heat the oil in a large saucepan
  2. Add the onion, garlic, cumin and ground coriander and cook over medium heat for 2 minutes or until the onion has softened.
  3. Add the carrot, lentils and 2 cups water. Slowly bring to a boil, then reduce the heat to low and simmer, covered, for 25-30 minutes, or until the lentils are cooked. Stir frequently.
  4. Remove lid during the last 10 minutes to evaporate any remaining liquid.
  5. Place mixture in large bowl and and cover with plastic wrap. Let cool for 10 minutes.
  6. Add the fresh breadcrumbs, walnuts, peas and parsley.
  7. Create 3 inch round rissoles. Cover and refrigerate for 30 minutes, or until they are firm.
  8. Coat them in dry breadcrumbs, shaking off any excess.
  9. Heat ½ inch oil in a deep frying pan, add the rissoles and cook in two batches for 3 minutes each side, or until golden brown.
  10. Drain on paper towels..

Notes

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Recipe can be prepared in advance and warmed up in oven when ready to serve.

Menu Suggestions

Serve with salad.

Presentation Ideas

Garnish with mint leaves.

Courtesy of:
Raquel Pereira MS RD LD

Nutrition Facts Servings Per Recipe: 6
 
Amount Per Serving Calories 332
 
Total Fat 17g
Saturated Fat 1.7g
Monounsaturated Fat 5.9g
Polyunsaturated Fat 8.7g
Sodium 678.5mg
 
Total Carbohydrate 36.2 g
(after subtracting fiber = 30.5)
Dietary Fiber 5.7g
 
Protein 9.9g

Exchanges per Serving

2 Starch
1 Protein
2 Fat
2 Carbohydrate Choice