RECIPES

Avocado and Lentil Fritters with Lemon Avocado Yogurt Sauce

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Total Time:

27min

Cook Time:

12min

Prep Time:

15min

Nutritional Highlights (per serving)

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800
Calories
54 g
Total Fat
16 g
Dietary Fiber
20 g
Protein
65 g
Total Carbs
 Avocado and Lentil Fritters with Lemon Avocado Yogurt Sauce

This plant-forward recipe is perfect for a Meatless Monday dinner, a warm lunch, or anyone looking to embrace the Mediterranean Diet. This recipe is jam-packed with 57% DV dietary fiber from favorites like lentils and avocados. Make these fritters into a sandwich, stuff into your favorite pita or serve as an appetizer at your next party. Additionally, this dish provides a good source or excellent source of 11 of the 13 essential nutrients: vitamins A (15% DV), C (35% DV), E (45% DV), K (160% DV; high potency), B1 (60% DV), B2 (30% DV), B3 (60% DV), B5 (40% DV), B6 (30% DV),  folate (90% DV), along with copper (60% DV), an antioxidant helpful to the immune system. Enjoy!

Ingredients

Serves: 4
    Sauce
cup  whole fat Greek yogurt
Tbsp.  lemon juice
1/2    ripe, Fresh California Avocado, peeled and seeded
1/4  cup  parsley
1/2  tsp.  sea salt, or to taste
    Fritters
1 1/2  cups  cooked brown lentils
  ripe, Fresh California Avocado, peeled and seeded
tsp.  lemon juice
1/4  cup  chopped onions
  cloves garlic, chopped
1/4  cup  parsley
1/2  tsp.  za'atar, or ground coriander
1/2  tsp.  sea salt, or to taste
1/4  cup  all-purpose flour
1 1/2  cups  bread crumbs
cup  extra virgin olive oil, for frying
    Salad
cups  arugula, or shredded Tuscan kale
tsp.  lemon juice
Tbsp.  extra virgin olive oil
1/4  tsp.  sea salt, or to taste
1/4    ripe, Fresh California Avocado, peeled, seeded and chopped
tsp.  sesame seeds, optional

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Add yogurt, lemon juice, avocado, parsley and sea salt to food processor. Blend for 30 seconds, scraping down the sides as needed. Test for flavor and add salt as needed.
  2. Rinse food processor to make the fritters. Add lentils, avocado, lemon juice, chopped onions, garlic and parsley to the food processor. Blend ingredients for 1 minute, frequently scraping down sides. Add za’atar, sea salt, flour and bread crumbs; pulse for 30 seconds to incorporate the bread crumbs.
  3. Using a cookie scoop or tablespoon, form 2 tablespoon patties. Patties will be about 2 1/2 inch circles and 1/2 inch in thickness.
  4. In a heavy cast iron skillet or heavy skillet, heat olive oil over medium-high heat. Pan fry the fritters for 2 minutes on one side and 1 to 2 minutes on the other or until lightly golden brown in color. Transfer cooked fritters to plate and cover with paper towels. Cook fritters in 3 to 4 batches.
  5. In a separate mixing bowl, toss greens with lemon juice and massage in extra virgin olive oil and sea salt.
  6. To plate, place 1 cup greens on each plate. Place 4 fritters around the bed of greens and drizzle or dollop with the lemon and avocado yogurt sauce.
  7. Add chopped avocado, and for optional garnish sprinkle with sesame seeds.
NUTRITION INFORMATION
PER SERVING
Calories 800
Total Fat 54 g
Trans Fat 0 g
Saturated Fat 10 g
Unsaturated Fat g
Polyunsaturated Fat mg
Dietary Fiber 16 g
Protein 20 g
Total Carbs 65 g
Cholesterol 20 mg
Sodium 990 mg
Potassium mg
Total Sugar 7 g

Vitamin A 157 mcg; Vitamin C 31 mg; Calcium 252 mg; Iron 6 mg; Vitamin D 1 mcg; Folate 347 mcg; Omega 3 Fatty Acid 0.5 g.

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Wendy Jo Peterson

Between military moves and following her husband’s career internationally and across the US, Wendy Jo racked up a lot of time working with children and adults across the spectrum from populations with special needs to elite athletes. As a dietitian for nearly 20 years she has been trained to challenge the norm, search the science, and move forward with an evidence-based approach. As a culinary trained nutritionist, she embraces the slow food movement and relishes the old world ways of cooking, from sourdough to homemade pasta. You can find her dishing up Mediterranean recipes and sourdough bread on her social channels and blog. Wendy Jo is an award-winning author of Born To Eat, the Mediterranean Diet Cookbook For Dummies, Adrenal Fatigue For Dummies, Air Fryer Cookbook For Dummies, and Instant Pot Cookbook For Dummies. You can also find her sharing tips and tricks as a regular contributor with Taste of Home Magazine. Through her work and alliances she focuses on savoring life, bite-by-bite.

Wendy Jo is a registered dietitian nutritionist for the California Avocado Commission. Her content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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