Looking for something quick and easy to make this weekend? Instagram sensation and top foodie Jennifer Carroll AKA Jen’s Journey, shares how to make tasty meat-free bites at home, with the best garlic sauce on the side.
Meat-Free Bites
“I can’t believe how easy these are to make, and I think if you make them you’ll love them. I have made these with my son Carter and he loved getting involved,” Jen says.
“As an alternative, you could shape them into small balls and use them to fill pittas, together with some leaves, cucumber, tomatoes and tzatziki.”
MAKES 8 BITES
WHAT YOU NEED:
- 48kcal / 3.3g protein per bite
- 400g tin lentils, drained and rinsed
- 1 egg
- 1 tsp garlic granules
- 1 tsp paprika
- 1 tsp cayenne pepper
- 1 slice of bread, blitzed into breadcrumbs
- ½ scallion, finely chopped
- garlic sauce (see below), to serve
METHOD:
1. Preheat the grill. If using an air fryer, preheat it (for about 3 minutes) to 190°C.
2. In a bowl, mash the lentils with a potato masher until they are mushy but still have some texture.
3. Whisk the egg with the garlic granules, paprika and cayenne.
4. Pour the egg mixture into the mashed lentils along with the breadcrumbs and scallion.
5. Make 8 balls from the mix and press them down into burger shapes. Cook them in the air fryer or under the grill for 8–10 minutes each side.
TIP
You could make these vegan by replacing the egg with a couple of tablespoons of the water from the lentils and mashing the lentils a little more thoroughly.
Garlic Sauce
“I have always been a condiment connoisseur. My friends would call me the Garlic Sauce Queen,” Jen laughs.
“Having a delicious sauce to complement your meal can take your plate from an 8 to a 10. I never gave up on my sauces or sides throughout my journey – I just found ways to recreate them with simple, fresher and healthier ingredients.
“To make these, just add the ingredients to a bowl, give it a good stir and go!
SERVES 2
- 35kcal / 2.2g protein per serving
- 3 tbsp Hellmann’s Lighter than Light mayonnaise
- 4 tbsp fat-free natural yoghurt
- 1 garlic clove, minced
- 1 tsp fresh dill, finely chopped
- 1 tsp fresh chives, finely chopped
- pinch of onion salt
- ½ tsp mustard powder or ground white pepper
Jen’s new cookbook is available nationwide now.
