These delicious patties are so versatile and full of flavour you’ll want to double the batch and freeze in small containers for a quick midweek meal solution. Make ahead for a crowd and reheat in the oven.
1 cup (250 mL) red lentils, rinsed well
2 cups (500 mL) water
1 tsp (5 mL) turmeric, divided
1 Tbsp (15 mL) ground flax meal
3 Tbsp (45 mL) coconut oil, divided
1/3 cup (80 mL) minced red onion
1 cup (250 mL) very finely diced zucchini (about 1 small)
3/4 cup (180 mL) coarsely grated, peeled carrot (about 1 medium)
1 large garlic clove, minced
1 tsp (5 mL) peeled and grated fresh ginger
2 tsp (10 mL) ground cumin
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) ground cinnamon
1/8 tsp (0.5 mL) cayenne pepper
2 Tbsp (30 mL) each of chopped parsley and cilantro
1/2 cup (125 mL) hemp hearts
2 Tbsp (30 mL) chickpea flour
1/2 cup (125 mL) panko bread crumbs or cornmeal
Combine lentils, water, and 1/2 tsp (2 mL) turmeric in small saucepan and bring to a gentle boil. Cover and gently simmer over medium-low heat for 8 minutes until lentils are almost tender. Transfer to bowl and stir in flax meal. Set aside to cool. Lentils will still be quite moist but will thicken and absorb any excess liquid while cooling.
Meanwhile, prepare vegetables. Melt 2 tsp (10 mL) coconut oil in medium-sized sauté pan. Add onion, zucchini, carrot, garlic, and ginger and sauté until onion is soft. Reduce heat. Stir in remaining 1/2 tsp (2 mL) turmeric and seasonings. Gently heat to dissolve. Remove from heat and stir in chopped parsley and cilantro. Sprinkle with hemp hearts and chickpea flour, and fold vegetables into cooled lentils. Refrigerate until chilled so they can be easily formed into patties.
To form into patties, scoop up 1/4 cup (60 mL) lentil mixture and using lightly dampened palms shape into small thick patties. Dredge in bread crumbs or cornmeal and place on platter. Continue shaping patties, placing sheet of parchment paper in between single layers. Patties can be frozen in tightly covered container at this point, if you wish.
Melt remaining coconut oil in large frying pan. Fry 2 or 3 patties at a time (do not crowd in pan) over medium to medium-high heat in hot oil until golden and crisp, about 2 to 3 minutes. Keep warm in covered container in 200 F (100 C) oven until ready to serve.
Serve with chapatis, thick plain yogurt or cucumber raita, diced ripe tomatoes, chutney, and crisp curly leaf lettuce.
Makes 12 patties.
Each patty contains: 142 calories; 7 g protein; 7 g total fat (3 g sat. fat, 0 g trans fat); 14 g total carbohydrates (1 g sugars, 4 g fibre); 107 mg sodium
source: "Hemp Power", alive #384, October 2014
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.