Vegan Red Lentil Kebab
Explore the savory delight of vegan red lentil kebabs, a culinary masterpiece that combines the earthy flavors of lentils with aromatic spices, creating a satisfying and nutritious dish. These kebabs are not only rich in protein and fiber but also offer a burst of flavors that will tantalize your taste buds. Whether served as an appetizer, side dish, or main course, these kebabs are sure to impress both vegans and non-vegans alike with their texture and taste.
Ingredients:
- 1 cup dried red lentils, rinsed
- 2 cups water
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1/4 cup finely chopped fresh parsley
- 1/4 cup finely chopped fresh cilantro
- 1/4 cup breadcrumbs (gluten-free if needed)
- Salt and pepper, to taste
- 2 tablespoons olive oil, for cooking
For serving:
- Pita bread or wraps
- Hummus
- Sliced tomatoes
- Sliced cucumbers
- Fresh lettuce or spinach
Instructions:
- Cook the Lentils: In a medium saucepan, combine the rinsed red lentils with 2 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 15-20 minutes, or until the lentils are tender and the water is absorbed. Remove from heat and let cool slightly.
- Prepare the Mixture: In a large mixing bowl, combine the cooked lentils, chopped onion, minced garlic, ground cumin, ground coriander, smoked paprika, cayenne pepper, chopped parsley, chopped cilantro, breadcrumbs, salt, and pepper. Mix well until all ingredients are evenly distributed and the mixture holds together when pressed.
- Form the Kebabs: Take a small handful of the lentil mixture and shape it into a kebab or patty shape, about 2 inches long and 1 inch wide. Repeat with the remaining mixture, making approximately 12 kebabs.
- Cooking Options:
- Pan-Frying: Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the lentil kebabs in batches, making sure not to overcrowd the pan. Cook for 3-4 minutes on each side, or until golden brown and crispy. Add more oil as needed for subsequent batches.
- Baking: Preheat your oven to 375°F (190°C). Place the shaped kebabs on a baking sheet lined with parchment paper. Brush each kebab with olive oil and bake for 20-25 minutes, flipping halfway through, until golden and crispy.
- Serve: Serve the vegan red lentil kebabs warm with pita bread or wraps, along with hummus, sliced tomatoes, cucumbers, and fresh lettuce or spinach. They can also be enjoyed with a side of tahini sauce or yogurt-based dip.
Nutritional Information:
- Serving Size: 3 kebabs (approx.)
- Calories: 250
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 35g
- Dietary Fiber: 10g
- Sugars: 3g
- Protein: 12g
Smart Points:
- WW (Weight Watchers) Points: 6 points per serving (3 kebabs)
Additional Tips:
- Make-Ahead: Prepare the lentil mixture ahead of time and store it in the refrigerator for up to 2 days. Shape and cook the kebabs when ready to serve.
- Freezing: These kebabs freeze well. Once cooked, let them cool completely, then freeze in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe container. Reheat in the oven or microwave before serving.
- Variations: Customize the spices according to your preference. You can add a pinch of turmeric for color or swap out cilantro for mint for a different flavor profile.
- Gluten-Free Option: Use gluten-free breadcrumbs or oats instead of regular breadcrumbs to make this recipe gluten-free.
These vegan red lentil kebabs are a delightful blend of wholesome ingredients that satisfy both your cravings and nutritional needs. With their versatility and rich flavors, they are perfect for any occasion, from family dinners to gatherings with friends. Enjoy the hearty goodness of these kebabs and savor each bite knowing you’re indulging in a dish that’s both healthy and delicious.