Rice and Lentils Patties with a Yogurt Dip

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Rice and Lentils Patties with a Yogurt Dip
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
561
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie561 cal.(27 %)
Protein16.02 g(16 %)
Fat28.45 g(25 %)
Carbohydrates61.61 g(41 %)
Sugar added0 g(0 %)
Roughage4.21 g(14 %)
Vitamin A100.76 mg(12,595 %)
Vitamin D1.03 μg(5 %)
Vitamin E4.39 mg(37 %)
Vitamin B₁0.68 mg(68 %)
Vitamin B₂0.25 mg(23 %)
Niacin5.91 mg(49 %)
Vitamin B₆0.2 mg(14 %)
Folate105.47 μg(35 %)
Pantothenic acid0.46 mg(8 %)
Biotin1.76 μg(4 %)
Vitamin B₁₂0.36 μg(12 %)
Vitamin C5.37 mg(6 %)
Potassium466.94 mg(12 %)
Calcium181.32 mg(18 %)
Magnesium50.22 mg(17 %)
Iron3.34 mg(22 %)
Iodine13.95 μg(7 %)
Zinc1.66 mg(21 %)
Saturated fatty acids3.03 g
Cholesterol39.97 mg

Ingredients

for
4
Ingredients
1 onion
2 garlic cloves
10 grams ginger
5 Tbsps Canola oil
salt
100 grams
100 grams Long grain rice
100 grams red Lentils
1 egg
1 tsp Curry powder
1 generous pinch Cumin
freshly ground peppers
2 splashes lemon juice
100 grams breadcrumbs
For Dip
200 grams Yogurt (0.1% fat)
4 Tbsps Tahini (sesame paste)
salt
freshly ground peppers
1 tsp Harissa
How healthy are the main ingredients?
Long grain riceLentilgingeroniongarlic clovesalt

Preparation steps

1.

Peel onion, garlic and ginger and chop finely. Heat 1 tablespoon of oil in a wide saucepan and saute until soft. Add approximately 600 ml (approximately 2.5 cup) of water and season with salt. Rinse red rice and add to water. Bring to a boil, simmer for about 40 minutes on low heat. After about 20 minutes of cooking, add rinsed long-grain rice. Add lentils after 30 minutes of cooking. When ready, rice and lentils should be tender and water completely absorbed. Drain any excess water and place mixture into a bowl. Cool briefly, add egg and season with salt, cumin, curry powder, pepper and drizzle with lemon juice. Add 4-5 tablespoons of breadcrumbs and mix until mixture is pliable. Add more breadcrumbs if needed. Season with salt, pepper and spices to taste. With wet hands, form about 12 patties and coat with remaining breadcrumbs.

2.

Heat 2-3 tablespoons of oil in a large nonstick pan. Cook patties for 3-4 minutes on each side until crispy.

3.

Prepare dip. Combine yogurt and tahini. Season with salt, pepper and harissa.

4.

Place patties on a plate, accompany by yogurt dip. Serve with mixed salad, if desired.

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