Lentils are a protein-rich, fiber-packed member of the legume family. Similar to a mini-version of a bean, lentils grow in pods and can be found in red, brown and green varieties. Lentils are rich in folic acid as well as many essential vitamins and minerals including calcium, potassium and magnesium. This easy-to-prepare recipe can be made ahead of time, refrigerated and used for a quick meal or snack. – Paula Meyer, Mission Training Center Nutritionist
Ingredients
3/4 cup french green lentils, picked over and rinsed
3 cups water
Coarse salt
1 small shallot, finely diced
2 large eggs, lightly whisked
1 cup plain, fresh breadcrumbs
2 Tablespoons chopped fresh flat leaf parsley
2 Tablespoons extra virgin olive oil, plus more for drizzling
1 head lettuce such as oak leaf, bib or escrow separated
1/2 cup plain yogurt
pinch cayenne pepper, for serving
8 to 12 caper berries and small red onion, half diced, half thinly sliced, for serving
Directions
1. Bring lentils and 3 cups water to a boil in a medium saucepan. Reduce heat, season with salt and simmer until lentils are tender, about 20 minutes. Drain and let cool completely. (If not using lentils immediately, let cool and then refrigerate in cooking liquid up to five days.)
2. Combine lentils, 1/2 teaspoon salt, diced shallot, eggs, breadcrumbs and parsley in a medium bowl. Transfer half of mixture to a food processor; pulse until smooth (or mash with a potato masher). Fold into remaining lentil mixture until well combined. Using a 1/4 cup measure as a scoop, shape mixture into eight 2 1/2-inch patties.
3. Heat a heavy, large skillet over medium-high heat. Add oil and swirl to coat bottom. Add patties in a single layer, working in batches if necessary. Cook, turning once, until crisp and brown, about 4 minutes. Transfer patties to a plate and let cool slightly.
4. Divide lettuce among serving plates; top with lentil patties. Divide yogurt among plates. Season with salt, sprinkle with cayenne pepper and drizzle with olive oil. Garnish with caper berries, sliced onion and parsley.
Note: Makes 4 servings, two patties each
Nutritional info: Per serving: 305 calories, 5g total fat (1g saturated fat), 48g carbohydrate, 18g protein, 11g dietary fiber.
