Vegan Lentil Cakes in Garlic Sauce that is Mediterranean diet friendly.
I like how this recipe is easier to make than I would have thought!
Vegan Lentil Cakes in Garlic Sauce
This is a Mediterranean diet recipe that is also friendly to the Mediterranean diet. This recipe works great as a meal for dinner or lunch as well!
Did you try my Oven Roasted Buffalo Cauliflower recipe?
I am mentioning that recipe as I think it may go good on the side.
Think easy meal preps for gatherings or just for family dinner!
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
This recipe is for anyone asking are lentil cakes good for you.
Let me first start by mentioning that like with anything else, lentils are as healthy as you prepare and eat them to be. On their own, before we add them to recipes, lentils to have a lot to offer.
Here is why vegans like lentils so much.
In a recipe such as this one, lentils are being used instead of a meat source. However, lentils are also giving us protein, fiber, iron, potassium and vitamin b-6.
You may be asking what exactly are lentils.
Before I started eating more healthy I always thought of lentils as being some kind of a bean. In a way, lentils may kind of be like a bean as well.
Lentils are a legume with tastes that vary according to their color.
Generally speaking, the flavor of lentils is not over-bearing.
This is one reason why lentils make for a perfect meat substitute in a recipe such as this one (we can easily dress up the flavor to make them taste better).
Vegan Lentil Cakes on Baking Sheet
Tips for making lentil cakes.
I mentioned a moment ago that lentil flavors vary according to their color. For this recipe I suggest using a lighter colored lentil (light brown) as this is a milder lentil.
Here are some more great tips for you.
- This recipe calls for cooked lentils. I have not tried this but, yes, you can find already cooked lentils that could work in a recipe such as this one.
- Part of this recipe entails sautéing onion, garlic and mushroom. If you find that they get dry you can add a bit of water or dare I say, wine. 🙂
- Forming the cakes can get a bit sticky. Watering your hands before you flatten the cakes can help prevent sticking. Or, you can try using a bit of oil or nonstick spray.
How to cook lentils.
This recipe calls for cooked lentils. The goal of cooking lentils is to keep them from getting mushy, which can come from overcooking them
Here is the secret for cooking lentils.
Add the rinsed lentils to simmering water and bump the heat down after adding them. You will know that the lentil are done cooking when they are plump and tender (about 15-25 minutes depending on the kind of lentil). If they begin to split then they have cooked too long and can result in becoming mushy.
How to store lentils.
Making extra lentils is not a big deal as they can be used in other recipes such as soup. Simply store your cooked lentils in an airtight container in the refrigerator for up to five days.
By the way, while you are here you may also be interested in these ideas.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Make Fire Roasted Tomatoes.
- Kale and Quinoa Caesar Salad.
- Mediterranean Style Green Bean Salad.
- Classic Eggplant Caponata.
- Easy Chicken Orzo Salad.
- How to Follow the Mediterranean Diet.
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Vegan Lentil Cakes in Garlic Sauce
Vegan Lentil Cakes in Garlic Sauce
As mentioned, you will need rinsed and cooked lentils to make this recipe.
To cook your lentils, simply add the rinsed lentils to simmering water and bump the water down to low. The continue to cook until the appear to be plump and tender.
Also mentioned, lentil flavors vary according to their color
For this recipe I suggest using a lighter colored lentil (light brown) as this is a milder lentil. It is also easier to cook the lighter colored lentils.
Ingredients needed to make vegan lentil cakes.
- Lentils– 2 cups rinsed and cooked. The two cups should be measured after cooking the lentils. We will divide this for the recipe.
- Olive Oil– 1 tablespoon plus additional for cooking the cakes.
- Onion- ¾ cup chopped or diced.
- Garlic- 4 cloves chopped.
- Mushrooms– 8 ounces. That is like two small cans of sliced mushrooms.
- Walnuts– ½ cup. Can sub in another nut such as cashews.
- Quinoa– ½ cup cooked. If you use precooked quinoa (like I do sometimes) try to use the quinoa without seasonings or you can adjust the other ingredients in this recipe.
- Vegan egg such as 1 tablespoon ground flax plus two tablespoons of water.
- Seasonings as desired– 4-5 teaspoons total. This can include Italian Seasonings, Salt, Pepper, and/or Mediterranean Diet Seasoning Blend.
- Soy Sauce – 2 teaspoons.
- For the garlic sauce- 1 cup of soy milk, two tablespoons nutritional yeast, two minced cloves of garlic and one tablespoon of Tapioca Flour (can sub in another thickener), and seasonings to taste.
How to Make Vegan Lentil Cakes in Garlic Sauce
- Drain and cook lentils as described above or using your favorite method. Allow the lentils to drain.
- Heat the olive oil over low to medium heat. Add the sauté the onion, garlic and mushrooms until tender (about five minutes).
- In a strong blender or food processor, process the walnuts into a flour consistency. Transfer the ‘walnut flour’ to a mixing bowl.
- Add half or the lentils (one cup) along with the sautéed ingredients, quinoa, seasonings,vegan egg replacement and the soy sauce to the mixing bowl. Use a hand mixer to combine until blended and then stir in the remaining lentils by hand.
- Warm a skillet on medium heat with a bit of olive oil. Meanwhile, form patties from the mixture in the bowl. Tip- moistened your hands to keep the mixture from sticking. Cook the patties until browned, flipping as needed.
- To make the garlic sauce, combine the sauce ingredients into a preheated pan on low and whisk until thickened, about 3-5 minutes, then remove from heat.
- Serve the cooked patties with the garlic sauce.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
Vegan Lentil Cakes in Garlic Sauce, a Mediterranean diet and vegan dinner dish that tastes great and is easy to make!
Vegan Lentil Cakes in Garlic Sauce
Ingredients
- Lentils– 2 cups rinsed and cooked. The two cups should be measured after cooking the lentils. We will divide this for the recipe.
- Olive Oil– 1 tablespoon plus additional for cooking the cakes.
- Onion- ¾ cup chopped or diced.
- Garlic- 4 cloves chopped.
- Mushrooms– 8 ounces.
- Walnuts– ½ cup.
- Quinoa– ½ cup cooked.
- Vegan egg such as 1 tablespoon ground flax plus two tablespoons of water.
- Seasonings as desired– 4-5 teaspoons total. This can include Italian Seasonings Salt, Pepper, and/or Mediterranean Diet Seasoning Blend.
- Soy Sauce – 2 teaspoons.
- For the garlic sauce- 1 cup of soy milk two tablespoons nutritional yeast, two minced cloves of garlic and one tablespoon of Tapioca Flour (can sub in another thickener), and seasonings to taste.
Instructions
- Drain and cook lentils as described above or using your favorite method. Allow the lentils to drain.
- Heat the olive oil over low to medium heat. Add the sauté the onion, garlic and mushrooms until tender (about five minutes).
- In a strong blender or food processor, process the walnuts into a flour consistency. Transfer the 'walnut flour' to a mixing bowl.
- Add half or the lentils (one cup) along with the sautéed ingredients, quinoa, seasonings,vegan egg replacement and the soy sauce to the mixing bowl. Use a hand mixer to combine until blended and then stir in the remaining lentils by hand.
- Warm a skillet on medium heat with a bit of olive oil. Meanwhile, form patties from the mixture in the bowl. Tip- moistened your hands to keep the mixture from sticking. Cook the patties until browned, flipping as needed.
- To make the garlic sauce, combine the sauce ingredients into a preheated pan on low and whisk until thickened, about 3-5 minutes, then remove from heat.
- Serve the cooked patties with the garlic sauce.
Recipe Notes
To cook your lentils, simply add the rinsed lentils to simmering water and bump the water down to low. The continue to cook until the appear to be plump and tender. Also mentioned, lentil flavors vary according to their color
For this recipe I suggest using a lighter colored lentil (light brown) as this is a milder lentil. It is also easier to cook the lighter colored lentils.
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Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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