Beetroot Lentil Fritters

3-4 serves. DF + vegan (excluding tzaziki). GF.

My delicious Beetroot Lentil Fritters - they are just so good! Before we jump into the recipe, let's discuss why these fritters are both delicious and nutritious.

The Goodness of Beetroots

Beetroots are the key ingredient in this recipe, and they offer a wealth of dietary nitrates known for their potential health benefits.

• Improved Blood Flow: Dietary nitrates can enhance blood flow, which is a valuable aspect of cardiovascular health.

• Reduced Oxidative Stress: The conversion of nitrates into nitric oxide may contribute to a reduction in oxidative stress, a factor associated with ageing and health concerns.

These fritters are loaded with dietary fibre for your gut health, protein to keep you satiated, and an abundance of vitamins and minerals.

Athletic performance

Dietary nitrates may also benefit athletes, aiding in improved performance and post-exercise recovery.

Minimising food waste

Those beetroot stalks and leafy tops should never go to waste; they can be repurposed in salads, stir-fries, sauces, or bakes, reducing food waste and increasing meal nutrition.

Nutrient-packed fritters

My Beetroot Lentil Fritters aren't just delicious; they are designed to support gut health thanks to the prebiotic goodness (hello dietary fibre), provide a satisfying source of protein, and deliver essential vitamins and minerals. Moreover, the vegetables in this recipe are rich in phytochemicals, such as quercetin, an antioxidant and anti-inflammatory compound found in sautéed onions and garlic.

Serve with: a simple tzatziki dip

For a delicious pairing, serve these fritters with homemade tzatziki, created from organic unsweetened Greek yogurt, fresh mint, garlic, cucumber, and a dash of lemon juice. It's a simple yet delicious combination!

[References: PMID: 34760270; PMID: 29544657; PMID: 34055855]

Ingredients:

•   1 cup dried split red lentils, rinsed well.

•   2 cups of grated beetroot (I used about 3)

•   1 brown onion, finely chopped

•   2 cloves of garlic, minced

•   1 teaspoon ground cumin

•   1 teaspoon ground coriander

•   Salt and pepper to taste

•   1/2 cup chickpea flour

•   1/4 cup of fresh herbs (coriander, mint or parsley), chopped

•   1 egg (or a flaxseed egg)

•   Extra virgin olive oil or your preferred oil for cooking

Method:

• In a saucepan, bring 3 cups of water to a boil. Rinse 1 cup of dried red lentils thoroughly and add them to the boiling water.

• Reduce the heat to a simmer, cover, and cook the lentils for about 10-15 minutes until they are tender.

• While the lentils are cooking, in a separate pan, heat a small amount of oil over medium heat. Saute the finely chopped onion and minced garlic until they become translucent and aromatic. Set them aside in the fridge to cool.

• Grate the beetroot and then squeeze to get rid of the excess liquid.

• Once the lentils are cooked - rinse with cool water and squeeze all the liquid from them. This will mash the cooked lentils.

• In a large bowl, combine the chopped fresh herbs, cooked red lentils, grated beetroots, sautéed onion and garlic, ground cumin, ground coriander, salt, and pepper.

• Add the egg or flaxseed egg and chickpea flour to the mixture to help bind it together.

• Heat a splash of oil in a frying pan over medium-high heat.

• Form the mixture into fritters using a heaped tablespoon - and gently place them in the hot oil.

• Fry for about 3-4 minutes on each side, or until they are golden brown and crispy on the outside.

• Remove the beetroot lentil fritters from the pan and place them on paper towels to remove excess oil.

• Serve the fritters with your choice of dipping sauce, such as guacamole or tzatziki

So yum! Enjoy x