Low Fat Red Lentil And Garbanzo Bean Croquettes Food

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.

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.

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.