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 delightful flavors of South India with our vibrant Lentil Cakes, perfectly paired with a refreshing Raita. This vegetarian and gluten-free dish is not only bursting with colors and textures but also promises a nutritious meal that everyone at the table will love. With its unique blend of spices and fresh ingredients, it's a fantastic way to explore the essence of Indian cuisine right in your kitchen.

Our Lentil Cakes are made with a wholesome mix of legumes and aromatic herbs, giving them a deliciously earthy flavor. The addition of roasted garlic adds a captivating depth, while the refreshing Raita, loaded with cucumber and herbs, balances the warmth of the cakes perfectly. Each bite is a celebration of nutrients, offering a nourishing option that's also satisfying, with just 374 calories per serving!

Whether you're enjoying this dish for a family dinner or a cozy gathering with friends, it's sure to impress with its unique taste and beautiful presentation. Ready in just 45 minutes, this recipe is accessible for cooks of all levels and is a wonderful way to introduce new flavors and ingredients to your meals. Bon Appétit!

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