Red Lentil and Sautéed Spring Veggie Bowl

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians.

Click here to view and print the PDF version of this recipe. 

Servings: 12

Serving Size: 11.26 ounces

Ingredients

Red Lentil Fritters
4 tbsp Oil, Canola
1 1/2 cups Onions, Yellow, small dice
2 tbsp Garlic, cloves, peeled, minced
3 cups Potato, Russet, peeled, shredded, cooked
3 cups Beans, Lentils, cooked
1/4 cups Panko break crumbs
1/4 cup Flour, All-Purpose
2 tbsp Parsley, Italian, fresh, chopped
2 tbsp Seasoning, Italian
2 tsp Salt, Kosher
2 tsp Pepper, Black, table grind

Couscous
1/2 cup Oil, Olive
1/4 cup Limes, juice
1 tbsp Garlic, cloves, peeled, minced
1 tsp Mustard, Dijon
1/2 tsp Salt, Kosher
1/2 tsp Coriander Seed, ground
1/4 tsp Pepper, Black, ground
6 cups Couscous, Israeli (Pearl), cooked

Spring Veggies
3 tbsp Oil, Canola
4 cups Kale, Green, chopped
2 cups Squash, Zucchini, sliced
2 cups Squash, Yellow, sliced
1 cup Tomatoes, Cherry, small
2 tsp Salt, Kosher

Tzatziki Sauce
3/4 cup Beans, Cannellini, canned, drained, rinsed
1 tbsp Lemons, juice
1 1/2 tsp Vinegar, Apple Cider
1 tsp Garlic, powder
1/2 tsp Dill Weed, dried
1/2 tsp Salt, Kosher
1 cup Cucumber, with peel shredded

Preparation

1. For Fritters: In a bowl, combine potatoes, onions and garlic and mash until fully combined. Add canola oil, lentils, bread crumbs, flour, parsley, Italian seasoning, salt, and pepper and combine well. Portion 2oz patties.
2. In a skillet or flat top, heat oil over medium-high heat. Add fritters and cook for 3-5 minutes on each side until deeply golden brown. Fritters can be stored in hotel pans in hot well until ready for service.
3. For Couscous: In a small bowl, combine olive oil, lime juice, garlic, Dijon mustard, salt, coriander, and black pepper and whisk until combined. Toss with couscous and hold in hotel pans in hot well until ready for service.
4. For Spring Veggies: In a skillet or flat top, heat oil over medium-high heat. Add kale, squash, zucchini, tomatoes, and salt and cook 15 minutes until beginning to caramelize. Spring Veggies can be held in hotel pans in hot well until ready for service.
5. For Tzatziki Sauce: Combine cannellini beans, lemon juice, apple cider vinegar, garlic powder, dill weed, and salt in food processor and process until smooth. Fold in cucumber until combined. Tzatziki can be held in sealed container in cooler until ready for service.
6. For Service: Portion 1/2 cup couscous in a bowl, top with 2 fritters, 1/2 cup veggies and 2 tablespoons tzatziki.

Nutrition information

Calories: 727 Total Fat: 19g Saturated Fat: 2g Trans Fat: 0g Carbohydrate: 114g Fiber: 13g Total Sugars: 3.6g Protein: 27g Sodium: 489mg