Lentil Fritters With Red Cabbage Slaw

These lentil fritters bring the flavor of falafel to a simple weeknight dinner. Canned lentils, fresh herbs, and cumin form crisp patties. Then a tangy red cabbage slaw and a light yogurt sauce finish each pita. Altogether, it makes four servings.

Why These Lentil Fritters Fit the DASH Diet

The NHLBI’s DASH eating plan emphasizes vegetables, fruits, and whole grains. It also includes legumes, low-fat dairy, and plant oils. In fact, this dish covers most of them. It uses lentils, cabbage, fresh herbs, low-fat Greek yogurt, olive oil, and whole-wheat pitas.

Lentils also supply potassium. According to the Dietary Guidelines for Americans, 1/2 cup of cooked lentils has 365 mg.

Less Salt, More Flavor

The original recipe added salt to both the patties and the slaw. This version uses 1/4 teaspoon in the patties and none in the slaw. Instead, lemon juice, cumin, and crushed red pepper carry the flavor.

Canned lentils can be salty, so choose a no-salt-added can when you find one. Either way, rinse them well. The American Heart Association advises rinsing canned beans to reduce salt.

For daily sodium, the AHA recommends no more than 2,300 mg a day. Its optimal goal is 1,500 mg for most adults.

Lentil Fritters With Red Cabbage Slaw Recipe

Serves: 4 (4 fritters each)

Allergens: contains wheat (bread crumbs, pitas) and dairy (yogurt).

Ingredients

Canned lentils: 2 cans (15 ounces each), no-salt-added if available, rinsed and drained
Fresh cilantro leaves: 1/2 cup, plus more for serving
Flat-leaf parsley: 1/2 cup fresh leaves
Garlic: 1 clove, finely chopped
Ground cumin: 1/2 teaspoon
Plain whole-wheat bread crumbs: 1/2 cup
Carrot (optional): 1/2 cup, finely grated
Salt: 1/4 teaspoon
Black pepper: 1/2 teaspoon, divided
Red cabbage: 1/4 head, shredded (about 1 1/2 cups)
Fresh lemon juice: 2 tablespoons
Olive oil: 3 tablespoons, divided
Low-fat plain Greek yogurt: 1/2 cup
Crushed red pepper: 1/4 teaspoon, plus more for serving
Water: 1/4 cup
Whole-wheat pocketless pitas: 4, warmed

Directions

In a food processor, puree 1 can of lentils with the cilantro, parsley, garlic, and cumin until nearly smooth.
Then transfer to a bowl. Mix in the bread crumbs, the second can of lentils, and the carrot if using. Add the salt and 1/4 teaspoon of the pepper.
Next, form the mixture into 16 patties, each about 1/2 inch thick.
For the slaw, lightly mash the cabbage with the lemon juice and 1 tablespoon oil in a large bowl. Stir in the remaining 1/4 teaspoon of pepper, then set aside.
Meanwhile, stir together the yogurt, crushed red pepper, and water in a small bowl.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat.
Cook half the patties until browned, 3 to 4 minutes per side. After that, add the last tablespoon of oil and cook the rest.
Finally, top each pita with 4 patties, the slaw, and the yogurt sauce. Add extra cilantro and crushed red pepper to taste.

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Serve the fritters right away, while they are still crisp.

Tips for Your Lentil Fritters

Lentil fritters falling apart? Chill them for a few minutes before cooking, and flip them gently. Also, pat the rinsed lentils dry so the mixture is not too wet.

Short on time? Make the slaw and yogurt sauce a few hours ahead and keep them in the refrigerator.

Looking for more DASH-friendly dinners? Try our Sri Lankan vegetable coconut curry or our heart-healthy roasted vegetable bowl.

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