Healthy & Special Diets > Plant-Based Protein Recipes > Legume-Based Recipes > Pea-Based Recipes

Pea and Lentil Fritters with Lemon-Dill Yogurt Sauce

These flavorful fritters are packed with protein and fiber from peas and lentils, making them a nutritious and delicious meal. The lemon-dill yogurt sauce adds a refreshing tanginess that complements the earthy flavors of the fritters. This recipe is vegetarian and can be made vegan with a plant-based yogurt alternative.

Prep Time
20 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 250 g Frozen Peas
  • 100 g, dry Red Lentils
  • 1/2 medium, finely chopped Onion
  • 2 cloves, minced Garlic
  • 2 tbsp, chopped Fresh Dill
  • 1 large (or flax egg for vegan option) Egg
  • 1/4 cup Breadcrumbs
  • 2 tbsp, for frying Olive Oil
  • 150 g (Greek or plant-based) Plain Yogurt
  • 1 tbsp Lemon Juice
  • to taste Salt
  • to taste Black Pepper

Cooking the Lentils

Rinse the red lentils and cook them in a pot with water according to package directions until soft (about 15-20 minutes). Drain well and set aside to cool slightly.

Preparing the Fritter Mixture

In a large bowl, combine the cooked lentils, frozen peas, chopped onion, minced garlic, fresh dill, egg (or flax egg), and breadcrumbs. Season with salt and pepper to taste. Mix well to combine.

Forming and Frying the Fritters

Shape the mixture into small patties, about 1 inch thick. Heat the olive oil in a large skillet over medium heat. Fry the fritters for 3-4 minutes per side, or until golden brown and cooked through. Drain on paper towels.

Making the Lemon-Dill Yogurt Sauce

In a small bowl, combine the yogurt, lemon juice, and chopped dill. Season with salt and pepper to taste. Mix well.

Serving the Fritters

Serve the pea and lentil fritters warm with the lemon-dill yogurt sauce. Garnish with extra dill, if desired. These are delicious on their own or served in pita bread with salad.

Nutrition Facts Estimated per 100g of product

(Approximate values, may vary based on specific ingredients used)

Calories: 140-160 kcal
Protein: 8-10 g
Fat: 6-8 g
Carbohydrates: 14-16 g
Fiber: 4-5 g

Other Important Considerations for Nutrition

These fritters are a good source of plant-based protein, fiber, and vitamins. Using a flax egg instead of a chicken egg makes this recipe fully vegan. You can also bake the fritters instead of frying them to reduce the fat content (bake at 180°C/350°F for 20-25 minutes). Ensure yogurt alternative is low in sugar and high in protein.

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FAQ

  • Can I use canned lentils instead of dry lentils?

    Yes, you can use canned lentils. Be sure to drain and rinse them well before using. You will need approximately 240g of cooked lentils.
  • Can I add other vegetables to the fritters?

    Yes, you can add other vegetables such as grated carrots, zucchini, or spinach to the fritter mixture.
  • Can I freeze the fritters?

    Yes, you can freeze the fritters. Let them cool completely before freezing. Reheat in the oven or skillet until warmed through.