Food & Health

Lentil Spinach Appetizer

Makes: 10 servings

Source of: Fibre, Calcium, Vitamin C, Riboflavin, Thiamin, Ni
Good Source of: Iron
Excellent Source of: Folate, Vitamin A


175 ml
dried split red lentils
3/4 cup
875 ml
coarsely chopped fresh spinach
3 1/2 cups
25 ml
thinly sliced green onions
2 tbsp
15 ml
fresh chopped cilantro
1 tbsp
2 ml
crushed red pepper flakes
1/2 tsp
25 ml - 45 ml
all-purpose flour
2-3 tbsp
2 ml
1/2 tsp
5 ml
ground cumin
1 tsp
1 ml
baking powder
1/4 tsp
clove garlic, minced
45 ml
canola oil, divided
3 tbsp


COVER lentils with water in a medium saucepan and cook for 20 minutes. Drain well.

PLACE cooked lentils and 3 tbsp of water in a food processor; process until smooth, scraping sides of container occasionally.

COMBINE the puréed lentils, spinach and next 7 ingredients (spinach through garlic), stirring well.

HEAT 1 tbsp oil in a large non-stick skillet over medium heat. Drop lentil mixture by heaping tablespoon into pan. Cook 2 minutes on each side or until lightly browned. Remove from pan. Cover and keep warm. Repeat procedure with remaining oil and mixture.

SERVE with chutney.

Nutrition Facts

Based on a serving of 1/10 of recipe

Energy: 71 calories
Protein: 4 g
Fat: 3 g
Saturated Fat: 0.2 g
Carbohydrates: 9 g
Fibre: 3 g
Sodium: 55 mg
Potassium: 315 mg
Vitamin C: 8 mg
Folate: 128 mcg
Calcium: 105 mg
Iron: 3.4 mg
Calories from Fat:

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