Zucchini Red Lentil and Spinach Fritters with Cilantro Yogurt Sauce
Zucchini, Red Lentil and Spinach Fritters are flour-free, egg-free and the perfect way to use a summer bounty of zucchini. These spicy and flavorful Indian-inspired fritters turn out super-crispy and the lemony Cilantro Yogurt Sauce is the perfect accompaniment! Best of all, they freeze and reheat beautifully!
Servings: 14 Fritters
Equipment
Ingredients
Yogurt Sauce
- 1 1/2 cups Greek yogurt whole, 2% or fat-free
- 1 bunch cilantro with tender stems, coarsely chopped
- 2 cloves garlic finely chopped
- 1 large lemon juiced
- 2 tablespoons olive oil
- Salt to taste
Fritters
- 1 cup red lentils masoor dal
- 4 medium zucchini approximately 2 pounds
- 1 tablespoon salt plus more as needed to taste
- 1 bunch scallions white and light green part only, chopped
- 1 tablespoon canola oil plus 1 cup for frying fritters
- 1 container (5-ounce) baby spinach --OR-- 1 package (10-ounce) frozen chopped spinach, thawed and squeezed of excess moisture
- 4 cloves garlic minced
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon curry powder preferably Madras
- 1/2 teaspoon cayenne pepper or to tolerance
- Freshly ground black pepper to taste
- Fresh baby greens for serving optional
Instructions
Yogurt Sauce
- Combine all ingredients in a food processor or blender. Process until smooth. Season to taste with salt. Refrigerate until needed.
Fritters
- Rinse lentils then place in a bowl. Cover with water to at least 1-inch above the lentils. Let soak at room temperature for 6-12 hours or overnight.
- Meanwhile, trim the ends from the zucchini and shred with a box grater, using the side with the largest holes. Transfer to a colander, add the chopped scallion add 1 tablespoon salt and toss together. Let drain for 30 minutes to 1 hour.
- Heat 1 tablespoon oil in a nonstick skillet or saute pan. If using fresh spinach, place it in the pan and cook 2-3 minutes or until wilted. Drain off any excess liquid.
- Squeeze as much liquid as possible from the zucchini and scallions and transfer to a large bowl. Add the cooked spinach or thawed spinach and garlic.
- Drain the lentils and transfer to a food processor. Add the coriander, cumin, curry powder and cayenne. Pulse until a puree forms. Transfer to the bowl with the zucchini and spinach and mix well. Taste for seasoning and add salt if necessary.
- Place a cooling rack over a large sheet pan. Using a 1/3-cup measuring cup, form into 14 even portions and flatten to form fritters.
- Heat 1 cup oil in a large nonstick skillet or saute pan over medium-high heat. Carefully place the 3-4 fritters at a time in the hot oil. Reduce heat to medium and cook 2 minutes or until golden brown on the first side. Carefully flip the fritters away from you and cook another 2-3 minutes or until golden brown. Transfer to the cooling rack set over the baking sheet. Repeat with the remaining fritters.
- Transfer fritters to a platter and serve with yogurt sauce.
Notes
FREEZER-FRIENDLY:
- Thoroughly cool the fritters in the refrigerator.
- Place on a parchment or wax paper-lined baking sheet (something nonstick) and place in the freezer for two hours to thoroughly freeze.
- Remove from the freezer and place in a freezer zipper-top bag. This will enable you to remove one, two, or however many you need when you need them.
- You can also freeze in an airtight container for 2-3 months with parchment or wax paper in between the layers.
- Thaw in the refrigerator or place directly into the oven or toaster oven. No need to thaw if frozen.
- Reheat in a 350-degree oven for 20-22 minutes or until heated through.
Nutrition
Serving: 1 | Calories: 301kcal | Carbohydrates: 12g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 1mg | Sodium: 513mg | Potassium: 331mg | Fiber: 5g | Sugar: 3g | Vitamin A: 215IU | Vitamin C: 16mg | Calcium: 49mg | Iron: 1mg