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Red lentil and sautéed spring veggie bowl

Red lentil and sautéed spring veggie bowl

This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.
Click here to view and print the PDF version of this recipe.
Servings: 12
Serving size: 11.26oz

Ingredients

To prepare fritters

  • 2 tablespoons Oil, canola
  • 1 1/2 cups Onions, yellow, small dice
  • 2 tablespoons Garlic, cloves, peeled, minced
  • 3 cups Potato, russet, peeled, shredded, cooked
  • 3 cups Beans, lentils, cooked
  • 1/4 cup Crumbs, panko bread
  • 1/4 cup Flour, all-purpose
  • 2 tablespoons Parsley, Italian, fresh, chopped
  • 2 tablespoons Seasoning, Italian
  • 2 teaspoons Salt, Kosher
  • 2 teaspoons Pepper, black, table grind

To cook fritters

  • 2 tablespoons Oil, canola

Couscous

  • 1/2 cup Oil, olive
  • 1/4 cup Limes, juice
  • 1 tablespoon Garlic, cloves, peeled, minced
  • 1 teaspoon Mustard, dijon
  • 1/2 teaspoon Salt, Kosher
  • 1/2 teaspoon Coriander seed, ground
  • 1/4 teaspoon Pepper, black, ground
  • 6 cups Couscous, Israeli (pearl), cooked

Spring veggies

  • 3 tablespoons Oil, canola
  • 4 cups Kale, green, chopped
  • 2 cups Squash, zucchini, sliced
  • 2 cups Squash, yellow, sliced
  • 1 cup Tomatoes, cherry, small
  • 2 teaspoons Salt, Kosher

Tzatziki sauce

  • 3/4 cup Beans, cannellini, canned, drained, rinsed
  • 1 tablespoon Lemons, juice
  • 1 1/2 teaspoons Vinegar, apple cider
  • 1 teaspoon Garlic, powder
  • 1/2 teaspoon Dill weed, dried
  • 1/2 teaspoon Salt, Kosher
  • 1 cup Cucumber, with peel, chopped, shredded

Instructions

To prepare fritters

  • In a bowl, combine potatoes, onions and garlic and mash until fully combined. Add remaining ingredients combine well. Portion 2oz patties.

To cook fritters

  • 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.

For couscous

  • In a small bowl, combine olive oil, lime juice, garlic, mustard, salt, coriander seed and pepper and whisk until combined. Toss with coucous and hold in hotel pans in hot well until ready for service.

For spring veggies

  • In a skillet or flat top, heat oil over medium-high heat. Add kale, zucchini, yellow squash, 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.

For Tzatziki sauce

  • Combine beans, lemon juice, 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.

For service

  • Portion 1/2 cup couscous in a bowl, top with 2 fritters, 1/2 cup veggies and 2 tablespoons tzatziki.

Notes

*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.

Nutrition

Serving: 11.26oz | Calories: 614kcal | Carbohydrates: 94g | Protein: 20g | Fat: 19g | Saturated Fat: 2g | Sodium: 488mg | Fiber: 12g | Sugar: 4g