16 fritters / 50 min
Prep 30 min / Cook 20 min
- 3/4 cup (175 mL) red lentils, rinsed
- 1 cup (250 mL) part skim ricotta cheese
- 2 eggs
- 3 tbsp (45 mL) chopped fresh parsley
- 1 tbsp (15 mL) chopped fresh mint (optional)
- 2 cloves garlic, minced
- 3 tbsp (45 mL) freshly grated Parmesan cheese
- 2 tbsp (25 mL) 0% plain Greek yogurt
- 1 tbsp (15 mL) low fat mayonnaise
- 2 tsp (10 mL) hot sauce
- In a dry large non-stick skillet, toast lentils, stirring often over medium heat for about 10 minutes or until light golden and turning yellow. Let cool.
- In batches, place lentils in spice or coffee grinder and grind until powder. Remove to a small bowl.
- In a large bowl, whisk together ricotta, eggs, parsley, mint, if using and garlic. Stir in lentil flour and Parmesan cheese.
- Using 2 soup spoons, shape into 16 oval fritters, turning the spoons slightly against each other. Place on parchment paper lined baking sheet. Repeat with remaining batter. Lightly spray fritters with cooking spray.
- Bake in 400 F (200 C) oven for about 10 minutes or until light golden and crisp on top.
Spicy sauce: Meanwhile, stir together yogurt, mayonnaise and hot sauce in a small bowl. Serve with fritters.
Tip: If you want to reduce the heat in the sauce use only 1 tsp (5 mL) of your favourite hot sauce. For a different twist look for buffalo or chipotle hot sauces to add and you can increase to 1 tbsp (15 mL) for a bigger kick of spice.
Nutritional info per serving
(2 fritters with about 1 tsp/5 mL sauce)
- Calories 140
- Protein 11 g
- Total fat 5 g
Saturated fat 2 g
Trans fat 0 g
Cholesterol 60 mg
- Carbohydrates 13 g
Fibre 3 g
Sugars 1 g
Added sugars 0 g
- Sodium 135 mg
- Potassium 240 mg
Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2017.