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Ингредиенты
- 4 tsp sunflower oil
- 1 x onion minced
- 1 x celery stalk minced
- 1 x clove garlic crushed
- 1/2 tsp turmeric
- 1 tsp grnd cumin
- 1 tsp garam masala or possibly madras curry
- 3/4 c. red lentils
- 1 3/4 c. water
- 1 c. cooked chickpeas
- 1/2 c. whole wheat bread crumbs
- 1 Tbsp. minced fresh cilantro salt and pepper to taste
- 4 Tbsp. whole wheat flour celery leaves to garnish Bulgur Pilaf to serve Coriander and Yogurt Sauce to serve, see recipe
- 2 tsp oil for frying
Инструкции
- Heat oil in pan, add in onion and celery and cook till softened. Add in garlic and spices and cook for 1 minute, stirring constantly. Add in lentils and water, bring to boil, cover and simmer 20 min, stirring occasionally.
- Remove from heat and fold in the chick peas, crumbs, cilantro, salt and pepper. Leave to cold slightly.
- Two patties per serving. Using dampened hands, shape the mix into small balls, then flatten slightly and roll in the flour to lightly coat.
- Heat remaining oil in a large frying pan, add in the rissoles, and fry for 3 min per side, till crisp and golden brown. Drain on paper towels and serve immediately garnished with celery leaves.
- Serves 4: prep 40 mins (add in time to cook garbanzos). Cook 6 mins. Freezes well.
- Menu idea: Bulgur pilaf, yogurt sauce;
- Cooking Collection.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 255g | |
| Recipe makes 4 servings | |
| Calories 328 | |
| Calories from Fat 77 | 23% |
| Total Fat 8.8g | 11% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.06g | |
| Cholesterol 0mg | 0% |
| Sodium 294mg | 12% |
| Potassium 561mg | 16% |
| Total Carbs 48.37g | 13% |
| Dietary Fiber 15.0g | 50% |
| Sugars 2.85g | 2% |
| Protein 14.6g | 23% |
