Delicious and Healthy Turmeric Lentil Fritters

By: Michael Lam, MD, MPH; Justin Lam, ABAAHP, FMNM; Carrie Lam, MD


Healthy turmeric lentil fritters The word “lentils” may scare some folks, but it shouldn’t. They are full of nutrients and can be a delicious meal when cooked properly. Lentils have been a staple in the human diet for more than nine thousands of years, and in fact they are one of the oldest known food sources. They should remain part of everyone’s food intake as they are one of the most nourishing and healthy proteins you can feed your body. One great way to enjoy lentils is in this delicious and healthy Turmeric Lentil Fritters meal.

But first, let’s take a look at the benefits of this superfood recipe.

Beans, Beans, Good for your Heart!

We are all aware of the nursery rhyme, but what many people are not aware of is that turmeric lentil fritters do way more than just help pass gas. They are good for your heart and your body as a whole. With their rich source of essential amino acids, they provide the highest amount of protein found in any plant, as well as being a great source of iron, folic acid, and many of the micronutrients we need daily for our bodies.

The lentils in the base of the Turmeric Lentil Fritter recipe can be connected to muscle regeneration, controlling diabetes, preventing atherosclerosis, counteracting cancer, weight management, boosting metabolism, helping the nervous system, and improving electrolytic activity.

  • Good for Muscle Regeneration. Our muscles and organs need a constant supply of good protein for growth, repair, and continued function. Lentils contain all the essential amino acids needed for the body’s system to function smoothly.
  • Control Diabetes. Controlling sugar levels is crucial for diabetics. It has been proven that dietary fiber helps in stabilizing blood sugar levels and the rate in which food is absorbed. Legumes have the highest content of dietary fiber compared to a variety of other food categories.
  • Improve Digestion. With its high fiber content, lentils improve digestion and keep bowel movements regular.
  • Prevent Atherosclerosis. The lentils found in the Turmeric Lentil Fritter recipe provide an abundant source of antioxidants that aid in neutralizing free radicals and preventing many illnesses, as well as preventing cell and gene damage.
  • Counteracting Cancer. Along with the cancer-fighting antioxidants, lentils contain plant lectins, a plant protein that studies have shown to cause cytotoxicity and apoptosis, both of which have a great potential to control cancer growth.
  • Weight Management. Lentils have been known to increase satiety, leaving you content for longer periods of time between meals.
  • Healthy Nervous System. Vitamins and minerals are necessary for the proper functioning of the brain. The high content of these micronutrients found in lentils helps the brain function optimally.
  • Improved Electrolytic Activity. The potassium found in lentils is very beneficial for a proper electrolyte balance and has been reported to work more efficiently than balancing your sodium intake alone.
  • Boosts Metabolism. B3 has been known to boost digestion, helping strengthen and quicken the metabolism system for those trying to lose or maintain weight levels.

Seeds, The Small but Powerful Superfood

Despite their miniature size, turmeric lentil fritters seeds can pack a powerful punch as far a health goes. By description, seeds are the eggs that provide all the growth for a new plant, so it is no wonder they have such a high nutrient content.

  • Chia. This earthy-tasting seed is known for its calcium properties. 2 tbsps of chia seeds have as much calcium as one slice of cheddar cheese. It’s a great alternative to dairy.
  • Flax. This cancer-thwarting, nutty-tasting seed has essential omega-3 that reduces inflammation. It is great for adding health benefits to baking and smoothies.
  • Sesame. Sesame is rich in fatty acids that help control harmful cholesterol.
  • Hemp. A vegetarian source of excellent protein, the pine nut flavored seed contains all 20 amino acids, great for building and maintaining the body’s muscles.

Why Go Gluten Free?

Aside from all the benefits the lentils and seeds provide, the Turmeric Lentil Fritter recipe is also gluten-free, one of the newest trends in healthy eating that’s gaining a major following among the health conscious.

Gluten-free isn’t just for those people who suffer from wheat allergies or celiac disease. Yes, eating whole wheat has some benefits, but research also suggests that gluten may have some side effects to be wary of.

  • Wheat is a food that is difficult for many people to digest. The undigested portions ferment and cause uncomfortable flatulence.
  • Wheat is considered a high pro-inflammatory agent. This means that it is rapidly converted to sugar and spikes your insulin level. Amongst other things, it can cause severe inflammation at the cellular level, which can lead to chronic inflammation and other health issues.
  • Wheat has been known to be a cause of a dangerous condition called leaky gut syndrome. This causes toxic material to leak into the bloodstream, making people feel lethargic, sick, and causing many problems that often go misidentified.

And refined wheat? Forget it! It has little to no nutritional value whatsoever. It actually has to be enriched because all the original nutrients have been removed. Even then, the nutrient content is questionable.

Wheat has now officially made its way to the top ten allergen list. Millions of people are allergic to wheat. We need to ask ourselves, why? To top that, there is an estimated 50-70% of the population who are gluten sensitive or gluten intolerant, meaning they suffer from symptoms such as feeling bloated and gassy, experiencing abdominal pain, cramping, or diarrhea. With such a large portion of the population affected by this grain, it’s not a wonder why so many are choosing to go gluten-free.

Eating healthier is a large part of an alternative health care plan against illness, and is often the number one choice for healing and avoiding diseases. For those suffering from Adrenal Fatigue Syndrome, one of the first things to take notice of and address, aside from managing chronic stress, is diet. With proper diet, sleep and exercise, the body can begin to rebuild and repair its internal system to once again function optimally. Those who suffer from adrenal fatigue are often placed on diets high in plant fiber, protein, and food filled with naturally occurring nutrients such as these turmeric lentil fritters.

How to Make Delicious Turmeric Lentil Fritters

Making turmeric lentil frittersThe total preparation time for the Turmeric Lentil Fritters should take about 50 minutes, with 10 minutes prep and 40 minutes cooking. Try to buy organic ingredients whenever possible!

Turmeric Lentil Fritter Ingredients:

  • 1 tsp oil
  • ½ cup onion, chopped
  • 4 cloves of garlic, chopped
  • ⅓ tsp ground cardamom
  • ⅓ tsp or more cayenne or any kind of red pepper
  • ½ tsp salt
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • 1 tsp turmeric
  • ½ cup red lentils (masoor dal), washed and drained
  • 1.5 cups water
  • ½ cup packed chopped spinach
  • 1 tbsp fresh parsley or 1 tsp dried
  • 1 tsp lemon juice
  • 1 tbsp chia seeds
  • 1 tbsp ground flax seed
  • 1 tbsp toasted sesame seeds
  • 2 tbsp gluten-free breadcrumbs or coarsely ground oats for thickening (optional)

Tahini Dill Sauce Ingredients:

  • ¼ tsp salt
  • ¼ tsp cayenne
  • ½ tsp dried dill
  • 1 tbsp lemon juice
  • ¼ cup tahini
  • ¼ cup water

Garnish or salad:

  • Greens or lettuce
  • Chopped tomatoes and cucumbers

Instructions for the Turmeric Lentil Fritters:

  1. Upon heating the oil in a saucepan over medium heat, add the onion and garlic cooking them until translucent.
  2. Drain and rinse the lentils, adding them to the sauteed onion and garlic along with the cardamom, cayenne, salt, cumin, coriander, and turmeric. Cook them for one minute.
  3. Add the water and cook the mixture for 8 minutes in medium heat, leaving the lid open just slightly to release some of the steam. Add more water if needed.
  4. Remove the lid, gently add in spinach and parsley. Cook for an additional 4 minutes until all the liquid is absorbed.
  5. Add the seeds and lemon juice.
  6. Now, let the mixture sit for half an hour. Upon cooling, you can mix in oats or breadcrumbs to thicken if you choose to.
  7. To shape the mixture into fritters you may want to use a cookie scooper to make all the balls into the same size. The fritters should be about one inch in diameter. If the mixture it is too sticky, you can add some flour or more flax meal.
  8. Have your oven preheating at 425 degrees while you are rolling the fritters.
  9. Place the balls onto a parchment-lined baking sheet.
  10. Spray oil on the balls, sprinkle additional sesame seeds, and bake for 20 minutes. (Optional: for better tasting, deep lightly in fresh rice bran oil.)
  11. Make the Tahini Dill sauce by blending the all sauce ingredients. Drizzle the mixture over the fritters.
  12. Grab a bowl, fill it with your organic greens, tomatoes, and cucumbers, and add your turmeric lentil fritters for a healthy and filling meal.

A Few Things to Consider

The adrenals and turmeric lentil frittersAlthough lentils are excellent for your health and are one of the best alternatives for meat, poultry, and fish as a protein source, they also have few disadvantages. Research has shown that some lentils contain high levels of oxalate compounds that have been correlated to the formation of kidney stones. It is imperative that those who suffer from kidney stones stay away from legumes and lentils such as soybeans, peanut butter, and refried beans.

In addition, consumption of high doses of protein can pressurize kidneys and cause the excess protein to be pushed into the body, damaging kidney function over time. And as we all know, lentils can cause a formation of gas to accumulate in the digestive tract. As they begin to ferment, they release gases that can make people uncomfortable.

When trying any new recipe for the first time, you always want to be cautious with the ingredients to ensure they interact properly with your body. Many who suffer from chronic illnesses such as adrenal fatigue have an increased sensitivity to foods and must be careful when introducing new products to their systems, putting more stress on their bodies.

© Copyright 2018 Michael Lam, M.D. All Rights Reserved.


Dr. Lam’s Key Question

Yes, this recipe is gluten-free and therefore eliminates the necessary caution AFS patients must take when choosing their diets if they are sensitive to wheat.


Turmeric lentil fritters