Super Healthy Recipe: Red Lentil Patties and Egg Fried Rice

When it comes to creating meals that are not only delicious but also packed with nutrients, this Super Healthy Recipe: Red Lentil Patties and Egg Fried Rice ticks all the boxes. It’s a perfect balance of plant-based protein, vibrant vegetables, and wholesome grains, making it an ideal choice for anyone who wants to eat healthily without sacrificing flavor. Whether you’re cooking for yourself or preparing a meal for your family, this recipe is sure to satisfy.

Picture this: golden-brown lentil patties coated in sesame seeds paired with a flavorful, colorful egg fried rice that’s bursting with veggies. This combination is as hearty as it is nourishing. Plus, it’s easy to prepare, making it perfect for busy weeknights or meal prep.

Why You’ll Love This Recipe

This recipe brings together simplicity, nutrition, and flavor in one wholesome dish. Here’s why it’s bound to become your favorite:

• Packed with Nutrients: Red lentils and vegetables offer fiber, vitamins, and plant-based protein.
• Easy to Make: With simple ingredients and straightforward instructions, it’s beginner-friendly.
• Family-Friendly: Both kids and adults will enjoy this delicious, well-balanced meal.
• Customizable: You can easily adjust the ingredients to fit your taste or dietary needs.
• Perfect for Meal Prep: Both components reheat beautifully, making them ideal for leftovers.

Ingredients

Red Lentil Patties

Ingredient	Quantity
Red lentils	120 g
Carrot (grated)	1
Red bell pepper (chopped)	1/2
Italian herbs	1/2 tsp
Salt	1/2 tsp
Black pepper (to taste)	To taste
Olive oil	1 tsp
Breadcrumbs	50 g
Sesame seeds	For coating
Olive oil spray	For cooking

Egg Fried Rice

Ingredient	Quantity
Cooked rice (chilled)	2 cups
Eggs (lightly beaten)	2
Onion (finely chopped)	1 small
Mixed vegetables (peas, carrots, corn)	1 cup
Soy sauce	2 tbsp
Sesame oil	1 tbsp
Green onions (chopped)	For garnish
Salt and pepper	To taste

How to Make Red Lentil Patties and Egg Fried Rice

Step 1: Prepare the Red Lentil Patties

Cook the Lentils

1. Rinse the red lentils under cold water until the water runs clear.
2. In a medium saucepan, add the lentils and enough water to cover them by about an inch.
3. Bring to a boil, then reduce the heat and simmer for 10-15 minutes until the lentils are soft and most of the water is absorbed.
4. Drain any excess water and let the lentils cool slightly.

Prepare the Patty Mixture

1. In a large mixing bowl, combine the cooked lentils, grated carrot, chopped red bell pepper, Italian herbs, salt, and black pepper.
2. Add 1 teaspoon of olive oil and breadcrumbs. Mix thoroughly until the mixture can be shaped into patties.

Form and Coat the Patties

1. Shape the mixture into small patties, roughly the size of your palm.
2. Roll each patty in sesame seeds to coat the outside.

Cook the Patties

1. Heat a non-stick skillet over medium heat and spray lightly with olive oil.
2. Cook the patties for 3-4 minutes on each side, or until golden brown and crispy.

Step 2: Prepare the Egg Fried Rice

Prepare the Ingredients

1. Use chilled rice for the best texture—day-old rice works perfectly.
2. Have all the vegetables chopped and ready to use.

Cook the Eggs

1. In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.
2. Add the beaten eggs and cook, scrambling gently until fully set. Remove the eggs from the skillet and set aside.

Sauté the Vegetables

1. In the same skillet, add a little more sesame oil if needed.
2. Sauté the chopped onion until translucent.
3. Add the mixed vegetables and cook for 3-4 minutes, or until tender.

Combine and Cook

1. Add the chilled rice to the skillet and stir to combine with the vegetables.
2. Pour in the soy sauce and stir-fry for 2-3 minutes, ensuring the rice is evenly coated.
3. Return the scrambled eggs to the skillet and mix them into the rice.

Finish and Garnish

1. Sprinkle chopped green onions over the fried rice for a fresh, flavorful garnish.

Step 3: Serve and Enjoy

1. Plate the egg fried rice alongside the red lentil patties.
2. Serve hot for a satisfying, nutritious meal that’s sure to impress!

Pro Tips for the Best Results

• Use Chilled Rice: Freshly cooked rice can become mushy when stir-fried. Chilled, day-old rice keeps its shape and texture.
• Adjust Seasoning: Taste the lentil mixture and fried rice before cooking, and adjust the salt and spices to your liking.
• Customize Vegetables: Use any vegetables you have on hand, like zucchini, broccoli, or bell peppers.
• Don’t Overcrowd the Pan: When frying the patties, cook them in batches to ensure even browning.
• Vegan Option: Replace eggs with scrambled tofu for a plant-based version of the fried rice.

Nutritional Benefits

This meal is not just delicious but also incredibly healthy. Here’s what makes it so nutritious:

• Red Lentils: High in protein, fiber, and iron, supporting muscle growth and digestion.
• Vegetables: Packed with vitamins and antioxidants that boost immunity and overall health.
• Sesame Seeds: A great source of calcium, magnesium, and healthy fats.
• Eggs: Provide high-quality protein and essential vitamins like B12 and D.
• Olive Oil and Sesame Oil: Rich in heart-healthy monounsaturated fats.

What to Serve with This Meal

While this meal is satisfying on its own, you can pair it with complementary sides or toppings for an even more exciting dining experience. Here are a few ideas:

1. Side Salad: A fresh cucumber and tomato salad with a lemon vinaigrette adds a refreshing element.
2. Dipping Sauce: Serve the patties with a side of yogurt or tahini sauce for an extra burst of flavor.
3. Soup: A light vegetable or miso soup pairs wonderfully with this meal.
4. Spicy Twist: Add chili flakes or Sriracha for those who enjoy a little heat.

FAQs About Red Lentil Patties and Egg Fried Rice

1. Can I make the patties ahead of time?

Yes! You can shape the patties and store them in the fridge for up to 24 hours. Cook them fresh when ready to serve.

2. Can I freeze the lentil patties?

Absolutely. After cooking, let the patties cool completely and store them in an airtight container in the freezer for up to 3 months. Reheat in a skillet or oven.

3. What’s the best rice to use for fried rice?

Long-grain rice, such as jasmine or basmati, works best because it doesn’t clump together.

4. Can I make the fried rice vegan?

Yes, omit the eggs or use scrambled tofu as a replacement. You can also add more vegetables for extra flavor.

5. Are there gluten-free options for this dish?

Substitute breadcrumbs with gluten-free breadcrumbs, and use tamari instead of soy sauce for a gluten-free meal.

6. Can I bake the lentil patties instead of frying them?

Yes, bake the patties on a parchment-lined baking sheet at 200°C (400°F) for about 15-20 minutes, flipping halfway through.

Conclusion

This Super Healthy Recipe: Red Lentil Patties and Egg Fried Rice is the perfect blend of nutrition, flavor, and simplicity. Whether you’re looking for a meat-free meal or just a way to incorporate more vegetables and whole grains into your diet, this recipe has you covered. It’s easy to make, endlessly customizable, and packed with nutrients that your body will thank you for.

So grab your ingredients, fire up the skillet, and treat yourself to this wholesome, delicious dish. Once you try it, you’ll want to make it again and again!

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