Indian · Lunch
Crispy Fried Lentil Fritters (High-Protein)
Crispy fried lentil fritters made from soaked moong dal blended with chana dal, paneer and toasted cumin seeds, deep-fried until golden. Served with a yoghurt-tahini dip and a side of cooked edamame. The paneer and extra legumes deliver high protein and fibre while maintaining the savoury, crackling crust.
$3
20 minsPrep
15 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
612Calories
52.1gProtein
24.8gFat
52.2gCarbs
6.9gSugar
17.1gFiber
925mgSodium
57mgChol
7.2gSat Fat
1210mgPotassium
345mgCalcium
7.4mgIron
0.3mcgVitamin B12
9.8mgVitamin C
vegetarian
protein-rich
low-cholesterol
high-fiber
high-protein
Instructions
1
Prep
Soak moong and chana dal 3 hours, drain and pulse in a food processor with ginger and green chili until coarse and mostly smooth.
2
Build
Fold paneer, edamame, onion, curry leaves, cumin seeds, turmeric, cilantro and salt into the lentil paste until it holds together when pressed.
3
Rest
Cover the bowl and let the batter sit at room temperature for 30 minutes until firm enough to shape.
4
Fry
Heat vegetable oil to 350°F (175°C), shape batter into 6 small patties and fry in two batches 4–5 minutes per batch, turning once, until deep golden-brown and floating high.
5
Plate
Arrange fritters on a plate with yogurt whisked smooth with tahini and edamame alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g moong dal, soaked 3 hours
- 240g240g chana dal, soaked 3 hours
- 150g150g paneer
- 100g100g edamame, cooked
- 11 onion
- 2 tsp2 tsp ginger-fresh
- 22 fresh green chili
- 1616 curry leaves
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tsp2 tsp cilantro
- 1 tsp1 tsp salt
- 2 tsp2 tsp cumin-ground
- 960ml960ml vegetable oil for deep-frying (10% absorbed)
- 90g90g plain yogurt
- 30g30g tahini
