Low Fat Red Lentil And Garbanzo Bean Croquettes Recipes

LENTIL CROQUETTES

Steps:

• Heat the olive oil in a large pot over medium heat. Add the onions, carrots, celery, peppers and garlic. Reduce the heat and cook until the vegetables have softened. Add 7 cups water, raise the heat and bring to a boil. Add the lentils and some salt, reduce to medium-low heat and cook until tender, about 20 minutes.
• Drain the lentils well and set aside for 30 minutes to cool. Meanwhile, heat oil in a deep-fryer or a heavy, deep pot to 350 degrees F.
• To assemble the croquettes: Form the lentils into balls and set aside. Beat the egg in a small bowl. In a medium bowl, combine some flour, breadcrumbs and a little chili powder. Dip the lentil balls in the egg and then in the flour mixture. Lower the croquettes into the oil and cook until brown on all sides, about 4 minutes.
• To serve, place 4 1/2 tablespoons of the guacamole in the center of the plate, followed by 4 1/2 teaspoons of the Tzatziki. Place the croquettes atop the sauce and garnish with the cilantro.
• Preheat the oven to 375 degrees F.
• Drizzle the beets with olive oil and sprinkle with salt. Roast for about 45 minutes.
• Meanwhile, mix the yogurt, cucumber, lemon juice, vinegar and garlic in a medium bowl.
• Remove the beets from the oven, let cool for 10 minutes and then remove the skins. Add the beets and the yogurt mixture to a blender; blend until smooth and creamy.
• Scoop the avocado flesh into a low serving bowl and mash with a fork. Add the olive oil, lime juice, jalapeño and some cilantro; stir to combine. Season with salt and pepper.

LENTIL CROQUETTES

Steps:

• Place the first 10 ingredients in a large pan and bring to a boil.
• Reduce heat and simmer slowly, about 30 minutes until all the liquid has been absorbed (stir occasionally).
• Note that the above steps can also be done in a pressure cooker if you have one - it's much faster.
• Remove the mixture from heat and cool slightly.
• Now beat in the egg and season to taste with salt and pepper.
• Let the mixture cool completely (I find that the mixture holds its shape better if it has been refrigerated for a couple of hours).
• Combine the flour, turmeric and chili powder in a small plate.
• Once lentils are cool, shape the mixture into circles.
• Roll the croquettes in the above spiced flour mixture to coat well.
• Heat oil in a skillet and cook the croquettes in batches, turning once until crisp and brown on both sides.
• Serve immediately with chutney or a crisp salad.
• Note - it's important for the liquid to be fully absorbed in the lentil mixture so that it can bind well with the help of the egg.

LOW FAT RED LENTIL AND GARBANZO BEAN CROQUETTES

Steps:

• Peel potatoes; cut and place into boiling water in saucepan; BOIL for 10 minutes.
• ADD red lentils to potatoes in water for 3 minutes; DRAIN.
• Return to pan, add garbanzo beans (drained chickpeas if using canned) and MASH and add black pepper.
• Oil spray fry pan (or use 2 teaspoons stock) and sauté green onions (spring onions), bacon, garlic and chili sauce for about 4 minutes; add coriander and parsley.
• ADD bacon mixture to mashed mixture; combine well.
• NOTE: Taste at this point and adjust to YOUR liking; no use continuing if you don't like the taste or texture at this point.
• With 1/2 measure cup, take up combined mixture into hands and roll onto cornflake crumbs (on flat tray) like small sausages.
• NOTE: If you place mixture between hands (that look like they are praying), roll back and forth to make it easier to evenly roll; tap both side to square out.
• Place on flat plate, cover and refrigerate at least 30 minutes.
• NOTE: Make sure croquettes are nicely covered all over.
• PREHEAT oven 210°C; place baking paper on flat tray; place croquettes and lightly oil spray one side.
• BAKE for 10 minutes, turn, lightly oil spray and bake for another 10 minutes.
• ENJOY! Serve with any sauce you enjoy! We like Tzatziki!
• NOTE: I count to 5 when using oil spray.
• NOTE: I got 13 out of mine.