These Mediterranean-inspired lentil patties are a quick, wholesome, and flavorful option for a weeknight dinner. Made with lentils, fresh herbs, and spices, they offer a satisfying meatless alternative that’s rich in protein and fiber. Whether pan-fried, baked, or air-fried, these patties are versatile and can be paired with various sauces or served in pita bread for a delightful meal.
Full Recipe:
Ingredients
- 1½ cups cooked lentils (green, brown, or French; canned or cooked from dried)
- ½ cup flour (all-purpose or chickpea flour)
- 1 egg (or substitute with 2 tablespoons of water for an egg-free version)
- ¼ cup grated parmesan cheese (or 4 tablespoons nutritional yeast for a vegan option)
- ¼ cup fresh parsley, chopped (or substitute with fresh coriander)
- ½ onion, chopped
- 2 cloves garlic, grated
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- Salt and black pepper to taste
- Lemon wedges, for serving
Directions
- Prepare the Mixture: In a food processor, combine the drained lentils, flour, egg (or water), grated parmesan (or nutritional yeast), chopped parsley, chopped onion, grated garlic, ground cumin, ground coriander, salt, and black pepper. Pulse a few times until the ingredients are coarsely chopped and well combined. Avoid overblending to maintain texture.
- Shape the Patties: Form the mixture into 12 small patties. You can shape them by hand or use a cookie cutter for uniformity. Place the patties on a baking tray lined with parchment paper.
- Cook the Patties: Choose your preferred cooking method:
- Pan-Fried: Heat 2 tablespoons of olive oil in a nonstick skillet over medium heat. Cook the patties for about 5 minutes on each side until golden brown.
- Oven-Baked: Preheat the oven to 400°F (200°C). Brush the patties with olive oil and bake for 20 minutes or until golden brown.
- Air-Fried: Brush the air fryer basket with olive oil to prevent sticking. Place the patties in the basket, brush them with oil, and air fry at 400°F (200°C) for 10 minutes or until golden brown.
- Serve: Serve the lentil patties warm with lemon wedges. They pair well with sauces like tzatziki or marinara and can be served alongside rice or stuffed into pita bread with fresh vegetables.
Nutritional Facts
Per serving (3 small patties):
- Calories: Approximately 250
- Protein: 18 grams
- Carbohydrates: 30 grams
- Dietary Fiber: 8 grams
- Fat: 8 grams
- Saturated Fat: 2 grams
- Cholesterol: 40 mg
- Sodium: 300 mg
- Iron: 3 mg
- Calcium: 100 mg
Health Benefits of Lentils
Lentils are a powerhouse of nutrients, offering a wide range of health benefits. Packed with protein, fiber, and essential micronutrients, they are a wonderful food choice for people of all ages and dietary preferences. Lentils are especially popular in vegetarian and vegan diets because they are an excellent source of plant-based protein. This makes them a great alternative to animal-based proteins, especially for those looking to reduce their meat consumption.
One of the most notable benefits of lentils is their high fiber content. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements and helping to prevent constipation. It also helps in managing blood sugar levels, which is particularly beneficial for people with diabetes. Moreover, fiber contributes to heart health by lowering cholesterol levels and reducing the risk of heart disease.
Lentils are also a good source of essential vitamins and minerals, such as iron, folate, and magnesium. Iron is essential for oxygen transport in the blood and is especially important for those who follow plant-based diets, as it can be harder to obtain from non-animal sources. Folate, a B-vitamin, is vital for cell division and the production of DNA, making it crucial for pregnant women. Magnesium supports various body functions, including muscle and nerve function, and contributes to a healthy immune system.
Additionally, lentils are low in fat, making them an excellent option for people who are conscious of their fat intake. They are also rich in antioxidants, which help to combat oxidative stress in the body and may reduce the risk of chronic diseases, including cancer.
Versatility of Mediterranean Lentil Patties
One of the best features of Mediterranean Lentil Patties is their versatility. While the basic recipe calls for lentils, herbs, and spices, it can be easily adapted to suit different tastes and dietary preferences. For example, if you prefer a gluten-free version, you can swap out the regular flour for chickpea flour or another gluten-free flour option. Similarly, if you’re vegan, you can replace the egg with a flax or chia egg to bind the ingredients together.
The beauty of these patties lies in their ability to be enjoyed in various ways. They can be served as a main dish, an appetizer, or even as a snack. You can pair them with a variety of dipping sauces such as hummus, tahini, tzatziki, or a tangy yogurt sauce to elevate the flavors. They are also delicious in a pita or flatbread wrap, loaded with fresh vegetables and a drizzle of your favorite dressing or sauce. For a healthier option, you can enjoy them with a side of salad, such as a Greek salad or a tabbouleh.
Mediterranean Flavors in Every Bite
The Mediterranean cuisine is known for its vibrant, aromatic flavors, and these lentil patties are no exception. The combination of fresh parsley, cumin, and coriander adds an earthy, fragrant depth to the patties, while garlic and onion provide a savory undertone that makes every bite burst with flavor. The use of olive oil, which is a cornerstone of Mediterranean cooking, not only enhances the flavor but also contributes to the dish’s health benefits.
Olive oil is renowned for its heart-healthy properties, thanks to its high content of monounsaturated fats. These fats are known to reduce the risk of cardiovascular disease by lowering bad cholesterol (LDL) levels and increasing good cholesterol (HDL) levels. Additionally, olive oil contains antioxidants, which help to combat inflammation and oxidative stress in the body. This makes it a perfect choice for cooking Mediterranean dishes, as it enhances both the taste and the health benefits of the food.
Environmental and Ethical Benefits of Plant-Based Meals
Aside from their health benefits, plant-based meals like Mediterranean Lentil Patties are also better for the environment compared to traditional meat-based dishes. The production of plant-based foods generally requires fewer resources, such as water and land, and produces fewer greenhouse gas emissions than animal agriculture. As people become more aware of the environmental impact of their food choices, plant-based meals are becoming a popular choice for individuals looking to reduce their ecological footprint.
Choosing plant-based options, such as lentil patties, is a great way to support sustainable agriculture. Lentils are a type of legume, which means they can fix nitrogen in the soil, improving soil health and reducing the need for synthetic fertilizers. This makes lentils an environmentally friendly crop that benefits both the earth and the people who consume them. By incorporating more plant-based meals into our diets, we can contribute to the reduction of climate change and the preservation of natural resources.
Conclusion
Mediterranean Lentil Patties are a delicious, healthy, and versatile dish that fits perfectly into a balanced diet. Whether you’re a vegetarian, vegan, or simply looking to reduce your meat consumption, these patties offer a great source of plant-based protein and essential nutrients. The combination of lentils, fresh herbs, and spices creates a flavorful experience that transports you to the Mediterranean with every bite.