Lentil Patties with mint yogurt

Ingredients

·    2 cups lentils

·    2 ½ cup chicken stock or water

·    2 tsp paprika

·    2 cups baby marrow

·    ½ cup onion, finely chopped

·    1 cup mung bean sprouts

·    1 egg, beaten

·    2 slices whole wheat bread, made into crumbs

·    2 Tbsp crushed peanuts

·    2 Tbsp finely grated lemon rind

Method

·    Combine lentils, stock or water and paprika in a pan, bring to boil and simmer, uncovered for 20 minutes or until all the liquid is absorbed.

·    Stir occasionally to prevent the mixture sticking.

·    Cool slightly.

·    Grate the baby marrow and squeeze out as much moisture as possible.

·    Combine with the onion and bean sprouts, then mix thoroughly with the lentils, egg, bread crumbs, peanuts and lemon rind.

·    Using your hands, form the mixture into 6 patties.

·    Cover and refrigerate for 30 minutes.

·    Lightly oil a frying pan or use a non-stick pan, add the burgers and cook over a moderate heat until brown on both sides.

·    To make the yoghurt dressing, combine all the ingredients in a bowl.

·    Top each patty with some topping and serve with a mixed green salad.

·    Serve the equivalent of one portion of lentils (one lentil patty) per person.

1SERVING - Energy [kJ]: 708.9

Lentil Curry

Ingredients

·    2 x 410g can lentils

·    1 x 410g can green split peas

·    1 x 410g can yellow split peas (pea dhall)

·    45ml (3 Tbsp) canola oil

·    1 cup onions, finely chopped

·    15ml (1 tsp) mustard seeds

·    10ml (2 tsp) garlic flakes, soaked in water

·    20ml (4 tsp) curry powder - desired flavour

·    2.5ml (½ tsp) ginger

·    5ml (1 tsp) turmeric

·    Salt to taste

Method

·    Heat the oil and cook the onions, mustard seeds, garlic flakes and curry powder for 2 minutes.

·    Add the ginger, turmeric, drained lentils, green and yellow split peas.

·    Simmer gently for 10 - 15 minutes.

·    Add salt to taste.

·    Serve the equivalent of one portion of lentils (½ cup).

1 SERVING - Energy [kJ]: 1155.9

Vegetarian lentil and cumin soup

Ingredients

·    2 onions, chopped

·    225g leeks, diced

·    3 - 4 celery sticks, diced

·    1 Tbsp ground cumin

·    175g red lentils, rinsed

·    1.2 litres vegetable stock

·    Mixed herbs

·    2 bay leaves

·    ½ tsp cayenne pepper

·    2 Tbsp tomato puree

·    Salt and freshly ground black pepper to taste

Method

·    In a large saucepan, dry-fry the onion, leeks and celery for 3 - 4 minutes.

·    Add cumin, lentils and vegetable stock. Bring to the boil.

·    Add mixed herbs, bay leaves and cayenne pepper.

·    Reduce the heat and simmer for 30 minutes until the lentils and vegetables are tender.

·    Serve the equivalent of 1 cup (250ml) per person.

1 SERVING - Energy [kJ]: 352.6