By Alison Clark, Registered Dietitian www.achn.co.uk

Lentil fritters with pineapple salsa

Name: Lentil fritters with pineapple salsa
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Indian, Asian
Ingredients: 2 tbsp olive oil; 1/2 tsp yellow mustard seeds; 1 tsp cumin seeds; 2 onions, finely diced; 4 garlic cloves, finely chopped; 1/2 tsp of chilli powder; 1/2 tsp turmeric; 5cm piece of fresh ginger, peeled and finely chopped; 400g brown lentils, drained and rinsed (approx 2 tins); 2 tsp stock powder; 1 1/2 teaspoon garam masala; 50g creamed coconut, grated; 1/2 lemon, juice and zest; 1 egg; 2 tbsp plain wholemeal flour; pepper; vegetable oil for frying; 4 burger buns; 1/4 iceburg lettuce; 1/4 cucumber; 1 tomato, sliced; 1 carrot, grated; 1/2 small pineapple, peeled and diced; 1/2 red onion, diced; handful coriander, finely chopped

8 steps

Prep:30minCook:30min

These lentil fritters are easy to make and can keep in the fridge for the day until you are ready to cook them. Serve with a burger bun and salad for a balanced healthy meal.

Updated at: Thu, 17 Aug 2023 06:05:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories779.2 kcal (39%)

Total Fat23.5 g (34%)

Carbs112.3 g (43%)

Sugars16.2 g (18%)

Protein34.6 g (69%)

Sodium454.5 mg (23%)

Fiber16.9 g (60%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Heat the olive oil in a large frying pan and over a medium to high heat, add the mustard and cumin seeds and cook for 1 minute until the mustard seeds begin to pop.

Step 2

Add the diced onions, garlic, chili, turmeric and ginger to the frying pan and fry for 6-8 minutes until softened.

Step 3

Add the drained and rinsed lentils, stock powder, garam masala and creamed coconut and cook, stirring for 3-4 minutes until the mixture is really dry. Stir through the lemon juice and zest and leave to cool slightly.

Step 4

Transfer the mixture to a food processor and add the egg and flour, blend until combined, add pepper to taste and leave to cool.

Step 5

When cooled, the lentil mixture is ready to be divided into 8 equal fritters. Place on a plate in the fridge until set.

Step 6

To cook the fritters place under the grill on a medium heat and cook until browned and crisped, about 10 minutes on each side.