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Vegan Lentil Cakes with Zhoug Yogurt

 
Vegan Lentil Cakes with Zhoug Yogurt
Image © Feasting at Home
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
 
One serving costs about $0.55

$0.55 per serving

86 people like this recipe

86 likes

This recipe is ready in 60 minutes

Ready in 60 minutes

spoonacular Score:19%

Spoonacular Score: 19%

 

The recipe Vegan Lentil Cakes with Zhoug Yogurt can be made in approximately 1 hour. For 55 cents per serving, this recipe covers 10% of your daily requirements of vitamins and minerals. One portion of this dish contains around 7g of protein, 6g of fat, and a total of 135 calories. This recipe serves 10. This recipe from Feasting at Home has 86 fans. A mixture of zhoug - a spicy israeli condiment available at trader joes and upscale markets, coriander, braggs liquid amino's, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. All things considered, we decided this recipe deserves a spoonacular score of 19%. This score is rather bad. Similar recipes include Lentil Cakes with Greek Yogurt Sauce, Lentil Cakes With Feta-yogurt Sauce And Cucumber-cress Salad, and Zhoug.

Ingredients

Servings:
2 cups
2 cups cooked lentils
cooked lentils
1 Tbsp
1 Tbsp olive oil
olive oil
0.5
0.5  diced red onion
diced red onion
4
4  garlic cloves
garlic cloves
8 oz
8 oz mushrooms
mushrooms
0.5 cups
0.5 cups gluten free rolled oats
gluten free rolled oats
0.5 cups
0.5 cups walnuts
walnuts
1 tsp
1 tsp cumin
cumin
1 tsp
1 tsp coriander
coriander
0.75 tsps
0.75 tsps kosher salt
kosher salt
1 Tbsp
1 Tbsp ground flax seed
ground flax seed
3 Tbsps
3 Tbsps water
water
1 Tbsp
1 Tbsp braggs liquid aminos
braggs liquid aminos
0.25 cups
0.25 cups parsley
parsley
some
some yogurt
yogurt
0.5 cups
0.5 cups plain yogurt
plain yogurt
1 Tbsp
1 Tbsp spicy pepper
spicy pepper
some
some salt
salt
2 cups cooked lentils
2 cups
cooked lentils
1 Tbsp olive oil
1 Tbsp
olive oil
0.5  diced red onion
0.5
diced red onion
4  garlic cloves
4
garlic cloves
8 oz mushrooms
8 oz
mushrooms
0.5 cups gluten free rolled oats
0.5 cups
gluten free rolled oats
0.5 cups walnuts
0.5 cups
walnuts
1 tsp cumin
1 tsp
cumin
1 tsp coriander
1 tsp
coriander
0.75 tsps kosher salt
0.75 tsps
kosher salt
1 Tbsp ground flax seed
1 Tbsp
ground flax seed
3 Tbsps water
3 Tbsps
water
1 Tbsp braggs liquid aminos
1 Tbsp
braggs liquid aminos
0.25 cups parsley
0.25 cups
parsley
some yogurt
some
yogurt
0.5 cups plain yogurt
0.5 cups
plain yogurt
1 Tbsp spicy pepper
1 Tbsp
spicy pepper
some salt
some
salt

Equipment

food processor
food processor
frying pan
frying pan
bowl
bowl
food processor
food processor
frying pan
frying pan
bowl
bowl


Instructions

Read the detailed instructions on Feasting at Home

Price Breakdown

Cost per Serving: $0.55
Ingredient
2 cups cooked lentils
1 tablespoon olive oil
1/2 diced red onion
4 garlic cloves
8 ounces mushrooms
1/2 cup gluten free rolled oats
1/2 cup walnuts
1 teaspoon cumin
1 tablespoon ground flax seed
1 tablespoon braggs liquid aminos
1/4 cup parsley
1/2 cup plain yogurt
1 tablespoon spicy pepper
Price
$0.42
$0.17
$0.18
$0.27
$1.26
$0.16
$1.40
$0.13
$0.05
$0.17
$0.59
$0.54
$0.13
$5.47

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Important note for those with gluten intolerance: oats are naturally gluten free, but cross contamination with wheat?in the factory or in the field?is a real possibility. To be on the safe side, look for oats and oat flours that say they are gluten free on the box!

  • Yogurt is a good source of probiotics, "good" bacteria that contribute to intestinal health and can improve digestion. Look at the label on your yogurt and make sure it says it contains "live and active cultures."

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
135 Calories
6g Protein
6g Total Fat
14g Carbs
29% Health Score
Limit These
Calories
135
7%

Fat
6g
10%

  Saturated Fat
0.92g
6%

Carbohydrates
14g
5%

  Sugar
2g
3%

Cholesterol
1mg
1%

Sodium
299mg
13%

Get Enough Of These
Protein
6g
13%

Manganese
0.61mg
31%

Vitamin K
26µg
26%

Folate
87µg
22%

Fiber
4g
18%

Copper
0.3mg
15%

Phosphorus
149mg
15%

Iron
2mg
12%

Vitamin B1
0.15mg
10%

Magnesium
38mg
10%

Vitamin B2
0.16mg
9%

Potassium
313mg
9%

Vitamin B6
0.17mg
8%

Selenium
5µg
8%

Vitamin C
6mg
8%

Vitamin B5
0.75mg
7%

Zinc
1mg
7%

Vitamin B3
1mg
7%

Calcium
40mg
4%

Vitamin A
160IU
3%

Vitamin E
0.34mg
2%

covered percent of daily need

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