Lentil Balls with Coconut Chutney
Nutritional values
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.9 g | (50 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 91.6 μg | (153 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 120 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 908 mg | (23 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 17.8 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the lentils
- 250 grams red Lentils
- 2 shallots
- 2 garlic cloves
- 1 red chili pepper
- 1 green chili pepper
- 1 tsp fennel seeds
- salt
- 1 Tbsp Pastry flour
- 1 tsp Baking powder
- vegetable oil (for frying)
- For the chutney
- 1 shallot
- 150 grams Yogurt (0.1% fat)
- 100 grams Shredded coconut
- 1 Tbsp freshly cut cilantro
- 2 tsps sesame oil
- salt
- cayenne pepper
- cilantro (for garnish)
Preparation steps
For the lentils: Put lentils in a sieve, rinse thoroughly under running water and cook in boiling water until al dente, about 15 minutes, then drain.
For the chutney: Peel and coarsely chop shallot. Puree in a blender with yogurt, coconut and cilantro and stir in sesame oil. Stir in hot water if too thick. Season with salt and chili powder, to taste, and chill.
Put lentils in a large bowl. Peel and coarsely chop shallots and garlic. Rinse chilies, cut in half, remove seeds and ribs, cut into strips and add. Puree mixture in a blender. Stir in fennel seeds and salt. Stir in flour and baking powder to form a dough. Form small balls with wet hands.
Heat oil in a saucepan (it is hot enough when a wooden spoon bubbles when submerged). Fry balls in portions until golden brown, about 4 minutes. Remove and drain on paper towels.
Garnish balls with cilantro and serve with chutney.
