South Indian Lentil Cakes with Raita

Vegetarian
Gluten Free
Health score
48%
South Indian Lentil Cakes with Raita
45 min.
4
374kcal

Suggestions


Discover the vibrant flavors of South India with our delicious Lentil Cakes served alongside a refreshing Raita. This vegetarian and gluten-free dish is not only a feast for the senses but also a wholesome option for those seeking a nutritious meal. With a preparation time of just 45 minutes, you can easily whip up this delightful recipe for four people, making it perfect for family gatherings or a cozy dinner with friends.

These lentil cakes are packed with protein and bursting with fresh ingredients like cilantro, mint, and jalapeño, offering a delightful balance of flavors and textures. The roasted garlic adds a rich, savory depth, while the crispy exterior of the cakes contrasts beautifully with their soft, flavorful interior. Paired with a creamy yogurt-based Raita, this dish is sure to impress even the most discerning palates.

Not only is this recipe a treat for your taste buds, but it also provides a healthy caloric breakdown, making it a guilt-free indulgence. Whether you're a seasoned cook or a kitchen novice, our step-by-step instructions will guide you through the process, ensuring a successful and satisfying culinary experience. So roll up your sleeves and get ready to savor the essence of South Indian cuisine with these delightful Lentil Cakes!

Ingredients

  • 0.3 cup rice 
  • teaspoon pepper black freshly ground
  • cup pea-mond dressing chopped
  • 0.3 cup cucumber peeled seeded finely chopped
  • 0.3 teaspoon cumin seeds 
  • 0.3 cup cilantro leaves fresh chopped
  • teaspoon ginger fresh peeled chopped
  • tablespoons mint leaves fresh chopped
  • head garlic 
  •  garlic clove minced
  • 0.5  jalapeno minced seeded
  • teaspoon kosher salt 
  • 0.5 cup legumes mixed dried whole (such as lentils and mung beans)
  • 0.5 teaspoon juice of lemon fresh ()
  • cup yogurt plain low-fat
  • tablespoons olive oil extra virgin extra-virgin divided
  • 0.5 cup peas chopped (from 8 ounces peas in pods)
  • 0.3 cup spring onion chopped

Equipment

  • bowl
  • frying pan
  • oven
  • aluminum foil
  • measuring cup

Directions

  1. Preheat oven to 450°F.
  2. Cut top 1/2" offhead of garlic; discard.
  3. Place garlic on asheet of foil.
  4. Drizzle with oil; sprinkle withsalt and pepper. Wrap in foil. Roast untiltender, about 45 minutes.
  5. Let cool. Squeezecloves from skins, keeping cloves intact.
  6. Stir cumin in a small dry skillet overmedium heat until deep brown, 2-3 minutes.
  7. Let cool. Finely grind in a spice mill.
  8. Mix yogurt, cucumber, cilantro, mint,jalapeño, and 1/2 teaspoon lemon juice in a mediumbowl. Stir in cumin. Season with salt,pepper, and more lemon juice, if desired.
  9. Rinse legumes; place in amedium bowl with rice.
  10. Add water to coverby 3".
  11. Let legumes and rice soak at roomtemperature for 3-5 hours.
  12. Drain legumes and rice; transfer to a foodprocessor.
  13. Add garlic, ginger, and jalapeño.Process until grainy paste forms (add 1-2tablespoons water if necessary).
  14. Transfer to a largebowl; mix in tendrils and next 6 ingredients.
  15. Heat 1 tablespoon oil in a large nonstick skilletover medium-high heat. Spoon 4 scant1/4-cupfuls of batter into skillet, flatteningwith the back of a measuring cup into1/4"-thick cakes. Reduce heat to medium;sauté until golden brown and cookedthrough, adding 1 more tablespoon oil when cakesare flipped, about 4-5 minutes per side.Repeat with remaining oil and batter. Divideraita among plates; top with a roastedgarlic clove.
  16. Place 2 cakes on each plate.
  17. calories, 19 grams fat, 35 grams carbohydrate
  18. Bon Appétit

Nutrition Facts

Calories374kcal
Protein16.3%
Fat37.36%
Carbs46.34%

Properties

Glycemic Index
98.53
Glycemic Load
11.46
Inflammation Score
-8
Nutrition Score
20.984347737354%

Flavonoids

Catechin
0.09mg
Eriodictyol
1.19mg
Hesperetin
0.47mg
Naringenin
0.01mg
Apigenin
0.21mg
Luteolin
0.51mg
Kaempferol
0.11mg
Myricetin
0.12mg
Quercetin
1.42mg
Gallocatechin
0.03mg

Nutrients percent of daily need

Calories:374kcal
18.7%
Fat:15.74g
24.22%
Saturated Fat:2.71g
16.91%
Carbohydrates:43.93g
14.64%
Net Carbohydrates:31.72g
11.53%
Sugar:7.71g
8.57%
Cholesterol:3.67mg
1.23%
Sodium:633.71mg
27.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.46g
30.92%
Folate:234.88µg
58.72%
Manganese:0.99mg
49.62%
Fiber:12.21g
48.84%
Phosphorus:317.61mg
31.76%
Vitamin K:32.91µg
31.34%
Vitamin B1:0.41mg
27.15%
Iron:3.97mg
22.06%
Vitamin C:16.64mg
20.17%
Magnesium:80.64mg
20.16%
Vitamin B6:0.37mg
18.66%
Potassium:651.97mg
18.63%
Zinc:2.79mg
18.61%
Copper:0.36mg
18.21%
Calcium:177.3mg
17.73%
Vitamin E:2.45mg
16.34%
Vitamin B2:0.26mg
15.59%
Vitamin B5:1.29mg
12.92%
Selenium:8.36µg
11.94%
Vitamin A:504.7IU
10.09%
Vitamin B3:1.68mg
8.38%
Vitamin B12:0.34µg
5.72%
Source:Epicurious