Low Fat Red Lentil And Garbanzo Bean Croquettes Recipes

LENTIL CROQUETTES

Lentil Croquettes image

Provided by Food Network

Time 3h10m

Yield 12 servings

Number Of Ingredients 29

Ingredients

3 tablespoons extra-virgin olive oil
2 cups chopped onion
1 cup chopped carrot
1 cup chopped celery
1 green bell pepper, chopped
6 cloves garlic, chopped
1 pound lentils, rinsed and drained
Salt
Vegetable oil, for frying
1 egg, beaten
All-purpose flour
Breadcrumbs
Chili powder
Beet Tzatziki, for serving, recipe follows
Guacamole, for serving, recipe follows
4 beets
Olive oil, for drizzling
Salt
2 cups plain Greek yogurt
1 cup seeded, diced cucumber
2 tablespoons lemon juice
1 teaspoon white wine vinegar
2 cloves garlic, chopped
4 avocados
1 teaspoon olive oil
1 lime, juiced
1 jalapeño, seeded and finely chopped
Chopped fresh cilantro
Salt and pepper

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.

LOW FAT RED LENTIL AND GARBANZO BEAN CROQUETTES

Low Fat Red Lentil and Garbanzo Bean Croquettes image

Inspired by a local magazine, true! Then put my own twist on too! Yummy and delicious, healthy to make! Best of all, no frying! They are baked!

Provided by mickeydownunder

Categories Brunch

Time 50m

Yield 6 serving(s)

Number Of Ingredients 11

Ingredients

cooking spray
500 g potatoes
400 g garbanzo beans
1/2 cup red lentil
2 spring onions
2 slices rindless bacon
1/4-1/2 tablespoon chili sauce
1 tablespoon coriander
1 tablespoon parsley
1/4 teaspoon black pepper
1/4 cup corn flake crumbs

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.

Nutrition Facts : Calories 240.3, Fat 4.6, SaturatedFat 1.3, Cholesterol 5.1, Sodium 287.6, Carbohydrate 40.8, Fiber 6.7, Sugar 1, Protein 10.1

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