These nutritious, no-carb, no-flour breakfast patties are packed with protein, fiber, and iron, making them perfect for weight loss and healthy eating. Made with soaked lentils and fresh spinach, these steamed patties provide sustained energy while keeping calories low. The combination of vegetables and legumes creates a satisfying meal that supports your fitness goals while delivering essential nutrients your body needs to start the day strong.
Ingredients
- 1 cup lentils (chana dal), soaked for 2 hours (200g / 7 oz)
- 1/2 inch fresh ginger (15g)
- 5 green chilies
- 1 small bunch fresh spinach, finely chopped (150g / 5 oz)
- 1 medium onion, finely chopped (100g / 3.5 oz)
- 1/2 cup carrot, finely chopped (60g / 2 oz)
- 1/4 cup bell pepper/capsicum, finely chopped (30g / 1 oz)
- 1/4 cup fresh coriander leaves, chopped (15g)
- Salt to taste
- Red chili flakes for garnish
- Yogurt or sauce for serving
Instructions
Preparing the Lentil Base
- Soak the lentils: Place 1 cup of chana dal (split chickpeas) in a bowl with enough water to cover. Soak for 2 hours until they soften slightly but still maintain their texture.
- Drain and prepare: After soaking, drain the lentils completely and pat them dry with a clean kitchen towel.
- Create the paste: In a food processor or blender, combine the soaked lentils, ginger, and green chilies. Blend without adding water to create a coarse paste that still has some texture. The mixture should hold together but not be completely smooth.
Preparing the Vegetables
- Chop spinach finely: Wash the spinach thoroughly and chop it into very fine pieces. If using frozen spinach, thaw and squeeze out excess water.
- Prepare other vegetables: Finely chop the onion, carrot, and bell pepper into small, uniform pieces to ensure even cooking.
- Chop herbs: Finely chop the fresh coriander leaves.
Combining and Shaping
- Mix the ingredients: In a large mixing bowl, combine the lentil paste with all the chopped vegetables and coriander leaves.
- Season the mixture: Add salt to taste and mix everything thoroughly with your hands to ensure even distribution of ingredients.
- Test consistency: The mixture should hold together when pressed. If it’s too wet, add a small amount of besan (gram flour) if desired, though this recipe aims to be flour-free.
- Shape the patties: Take small portions of the mixture and shape them into small oval or round patties about 2-3 inches in diameter and 1/2 inch thick.
Steaming Process
- Prepare steamer: Set up a steamer or use a large pot with a steaming basket. Fill the bottom with water and bring to a boil.
- Steam the patties: Place the shaped patties on the steamer basket, leaving space between each one. Cover and steam for 10 minutes.
- Cool down: After steaming, turn off the heat and let the patties cool down in the steamer for 5 minutes before removing.
Finishing and Serving
- Cool completely: Allow the patties to cool completely at room temperature. This makes them easier to cut and prevents them from breaking apart.
- Cut into pieces: Once cooled, cut each patty into bite-sized pieces using a sharp knife.
- Garnish and serve: Sprinkle red chili flakes on top and serve with yogurt, mint chutney, or your favorite healthy sauce.
Health Benefits
These weight loss patties are incredibly nutritious, providing high-quality plant protein from lentils, iron and folate from spinach, and fiber from all the vegetables. The combination helps stabilize blood sugar levels and provides sustained energy throughout the morning.
Storage and Meal Prep
These patties can be stored in the refrigerator for up to 3 days, making them perfect for meal prep. They can also be frozen for up to 1 month. Simply reheat in a steamer or microwave before serving.
Serving Suggestions
Serve these patties with Greek yogurt mixed with mint and cucumber, or with a fresh green chutney. They also pair well with a side of fresh vegetables or a light salad for a complete, balanced meal.
Recipe Information
Prep Time: 20 minutes (plus 2 hours soaking time)
Cook Time: 10 minutes
Total Time: 30 minutes (plus soaking time)
Servings: 4 people
Yield: 12-15 small patties
Nutrition Information (per serving)
- Calories: 145
- Protein: 9g
- Carbohydrates: 22g
- Fat: 1g
- Fiber: 8g
- Iron: 3.2mg
- Folate: 85mcg
- Vitamin C: 15mg
These steamed spinach and lentil patties represent the perfect combination of nutrition and flavor for anyone focused on weight loss and healthy eating. The high protein content helps maintain muscle mass during weight loss, while the fiber keeps you feeling full and satisfied. The steaming method preserves nutrients while keeping the dish oil-free and low in calories. Whether you’re following a specific diet plan or simply looking for nutritious breakfast options, these patties deliver on both health benefits and taste. The versatility of this recipe allows for easy customization with different vegetables or spices to suit your preferences while maintaining the core nutritional benefits.