Lentils in the Mediterranean Diet: Lentil Falafel Recipe

Lentils have a long history in Mediterranean food traditions, and Chef Rebecca Peizer from The Culinary Institute of America shows us how to make a classic Mediterranean dish, falafel. Instead of using chickpeas, she uses lentils and serves the falafel with a lentil dip.

Lentil Falafel

Ingredients:
1 cup (250 mL) whole green lentils
1 cup (250 mL) split red lentils
2 cups (500 mL) onion, roughly chopped
3/4 cup (175 mL) parsley, chopped
3/4 cup (175 mL) cilantro, chopped
2 tsp (10 mL) salt
1/2 tsp (2 mL) dried hot red pepper
6-8 garlic cloves
2 tsp (10 mL) cumin
1/2 cup (125 mL) all-purpose flour (if needed)
2 tsp (10 mL) baking powder
canola oil, for frying as needed
Garnish:
2 tomatoes, diced
2 onions, diced
2 green bell pepper, diced
1 head lettuce, shredded
lentil hummus
whole wheat pita

Directions:
1. Place the red split lentils in a large bowl and add enough cold water to cover them by at least 2 inches; soak for 1 hour. Drain.
2. Place the whole green lentils in a large bowl and soak overnight. For a quick soak, place them in a pot covered by 2 inches of water and bring to a boil. Remove from heat, drain and cool.
3. Place the drained lentils and the onions in the bowl of a food processor. Add the parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended but not puréed—it should look mealy. If needed, add a bit of flour.
4. Sprinkle in the baking powder, and adjust seasoning to taste.
5. Form the mixture into balls about the size of walnuts, using water to wet hands so the balls don’t stick.
6. Heat 3 inches of oil to 350°F in a deep pot or wok and fry 1 ball to test. If it falls apart, add a little flour. Fry the balls until golden brown; drain on paper towels.
7. Serve with whole wheat pita, lentil hummus, and garnish with tomato, onion, lettuce and peppers.

Produced by The Culinary Institute of America as an industry service to Canadian Lentils.
Recipe & Photo Copyright: Culinary Institute of America.

https://www.lentils.org/recipe/lentil-falafel/

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