Vegetarian Lentil Kababs – simple to make in the AirFryer or oven, or even on the stove-top. Chock full of vegetables, they are moist inside and crispy outside. Delightful as a snack, side-dish or even as a full meal.
Indian-style Kababs typically contain some kind of meat: minced/ground meat, seasoned with fiery spices, is wrapped around skewers (or shaped into patties) and grilled or skillet-fried. Served sizzling hot, along with freshly sliced onions, squirted with a quick squeeze of lemon… one little whiff….. and meat-lovers across the sub-continent go “Yumm!”
So the term “Vegetarian Kababs” might sound like an oxymoron, since by its very name, it cannot contain meat. Nevertheless, the idea has piqued the interest of many a creative cook, and a multitude of recipes for delectable vegetarian Kababs are around.
Vegetarian Kababs – with Complete Protein
Most recipes that I have seen are pretty much fully vegetable-based, many with potatoes as a key ingredient. While these are most certainly delicious, they are rather low in protein, in stark contrast to the traditional protein-rich meat Kababs.
For some time now, I have been on the quest for developing a vegetarian protein-rich Kabab recipe. Beans and legumes are, of course, the obvious “protein-rich” option as a starting point. However, the protein from these sources is an “incomplete” protein, because it lacks a few essential amino acids that we need.
This seeming “deficiency” is easily remedied in vegetarian diets in a very simple way. It turns out that various grains, such as rice, wheat, corn, etc., do contain the very amino acids that are missing from beans. So, across the globe, folks regularly pair up beans/legumes with a grain to create a high-quality “complete” protein, that is also a deliciously satisfying meal.
For instance, Mexican and Latin-American cuisine includes Beans and Rice, Bean Burritos, etc., while Indian cuisine has Dal-Chawal (Daal-Chaa-Wull – rhymes with ‘dull’; essentially, beans and rice!), Dal-Roti (Daal Roat-ee; beans and flatbread, like tortillas, chapatis, crepes), etc.
Kababs with Lentils and Cracked Wheat- rich in protein, iron and fiber
So…. I decided to use whole lentils (Whole Masoor, Hindi/Marathi) to create these vegetarian Kababs that can be grilled to perfection in an AirFryer (or a traditional convection oven).
Why lentils? Whole lentils, green, brown or black, are widely available, relatively inexpensive, cook fast and, best of all, are a nutritional powerhouse. Protein-rich, of course, but also fiber-rich and iron-rich. In fact, lentils rank near the top in iron content among common beans and legumes. This is especially relevant because many vegetarians/vegans tend to be iron-deficient.
While selecting a grain to combine with the lentils, I considered many options. After trying out several, I decided to stick with wheat. Instead of finely milled flour, though, I like to use roasted cracked wheat: it lends great texture to the Kababs.
Have gluten-sensitivity? No worries, I have suggested a few gluten-free alternatives in Recipe Notes.
Incidentally, I have a few other lentil recipes posted on this blog as well, such as this hearty and delicious Moroccan-inspired Lentil Vegetable Soup that you can make on short notice, even on a busy weeknight. It is a whole meal in itself – so you only have to make this one dish and dinner’s ready!
Sprouted Lentils
I do recommend using sprouted lentils for making these Kababs. Why? Lots of scientific evidence indicates that sprouting increases the nutritional value of various beans and grains. So, if you can, plan ahead a day or two: about 8-10 hours for soaking the dried lentils and another 18-24 hours for sprouting.
New to the whole “sprouting” business? No worries…. I have given detailed directions, with pics, of course. You’ll see, it’s not difficult at all; in fact, it’s kind of fun….. you just need a bit of patience, waiting for nature to do its thing.
However, it is not critical to use sprouted lentils – the Kababs will turn out great even if the lentils are not sprouted. I do suggest an overnight soak, though. Why? Soaking begins the germination process: this releases otherwise “locked” nutrients, so your body absorbs them more easily. After all, what good is it if the nutrients in your food are locked away and your body cannot actually absorb them?
What else can you do with sprouted lentils? Oh, lots of things! Maybe you can make a larger batch of sprouted lentils and also try this delicious and super-simple middle-Eastern style salad recipe I’ve shared on this blog. It is always a hit whenever I make it for friends and family: Middle-Eastern Sprouted Lentil Salad. Or maybe you can go for an Indo-Mex taste and try my easy to make Lentil Sprouts Quesadillas…
I plan to post several other things I do with sprouted lentils, such as Usal (Oo-sull), Misal (Mis-sull), Vada (Vud-daa), Falafel, savory pancakes, etc., so be on the lookout.
High moisture vegetables – keep Kababs Moist
I also wanted to use some vegetables in the Kababs. Why? Well, for starters, vegetables have lots of micronutrients – vitamins, minerals, phytonutrients, etc., that would add to the nutritional profile of these Kababs.
However, for this recipe, it was their moisture content that I was most interested in. Why? High-moisture vegetables like onions, bell peppers, celery, zucchini and other squashes add significant moisture to whatever they’re added to. I felt these vegetables would keep the Kababs moist on the inside, even while the outside becomes crisp. Their moisture would prevent the Kababs from shriveling up and becoming rock-hard during grilling. This strategy also works well in several other dishes involving AirFryer and/or oven roasting.
Cottage Cheese – for Richness, protein
I like to add cottage cheese to the Kabab mixture – not only does it add even more protein, it also adds creamy richness. And…. during grilling, the cottage cheese softens and spreads out a little into the surrounding mixture, which helps to gently bind the Kababs, so they don’t crumble and fall apart while flipping.
If you want dairy-free Kababs, just use your preferred vegan substitute instead of cottage cheese – also check Recipe Notes for further suggestions.
Make delectable and nutritious Vegetarian Lentil Kababs
After a few tries, I felt I had it down….. The right combination of ingredients, coupled with an easy method for making the delectable and nutritious Vegetarian Lentil Kababs I have shared here.
Here’s a summary …Coarsely grind soaked/sprouted lentils, along with celery, zucchini and bell pepper. Spread it out on a dinner plate and microwave for a couple of minutes to cook partially. This also helps some of the excess moisture to evaporate. Separately cook minced onion for a couple of minutes in the microwave. Add cottage cheese (see Recipe Notes for vegan alternatives), toasted cracked wheat and seasonings and mix well. Divide the mixture into equal portions, shape each into patties and bake in the preheated AirFryer (or oven) till browned on both sides.
That’s it. The Kababs are ready to devour!
Kababs on the Stove-top
Can these Kababs be made on the stove-top…. without a microwave oven, AirFryer or convection oven? Absolutely! But… it does take longer and definitely needs more “baby-sitting”. You can’t just push the setting buttons and wander around, doing other things. while each appliance does its thing. You have to do more “hands-on” work, and will probably also need a bit more oil at every stage, to prevent sticking/burning. Check Recipe Notes for full details.
Special Diets
This Kabab recipe is vegetarian, nut-free and soy-free. To make it vegan, you can substitute the cottage cheese with your preferred vegan cheese. To make it gluten-free, replace the cracked wheat with toasted oat bran or toasted cracked buckwheat groats. Check Recipe Notes for details.
So…. go ahead… Make these scrumptious, easy to make vegetarian lentil Kababs in your AirFryer or oven, and watch your friends’ faces light up when you serve them up in great style! Placed on a bed of crisp lettuce, surrounded by sliced onions, lemon slices, maybe some cherry tomatoes, a spicy and tart mint chutney…. Yumm!
Appetizers, teatime snacks, … or, maybe you want to make a whole meal of it! Just tuck them into little buns (dinner rolls are the perfect size) and have them as little slider sandwiches, with all the bells and whistles you want… mustard, pickles, tomatoes, lettuce…. some cheese… Hmmm! I’m hungry now!
Do leave a review and star rating. Much appreciated.
Enjoy!
Vegetarian Lentil Kababs – Simple to Make in AirFryer
Equipment
- Electric food chopper/food processor; if not available, a blender is OK – use pulse action to prevent over-grinding. Non-electric, manual food mill OK too.
- Microwave oven; if not available, use shallow pan on stove-top (see Recipe Notes for detailed directions)
- AirFryer; if not available, traditional convection oven OK (see Recipe Notes for detailed directions); if not available, OK to pan-fry on stove-top (see Recipe Notes for detailed directions)
- Parchment paper to line AirFryer basket, or baking tray if using convection oven. If not available, will need to use more oil to prevent sticking.
- Wire cooling rack for cooked patties, to prevent becoming soggy on bottom.
Ingredients
- 1/3 cup Dried Whole Lentils any variety OK: green, brown, black; wash, soak and sprout – about 1¼ cups sprouted; if using unsprouted lentils (makes about 1 cup after soaking), use ¼ cup extra Zucchini- see note under Zucchini
- 1/2 cup Celery – sliced/diced medium about 1 medium-sized stick; if not available, use extra Zucchini instead.
- ½ cup Green Bell Pepper – diced medium (optional) remove seeds
- 1 cup Zucchini – peeled and diced medium about 1 small medium Zucchini; if not available, use other mild-flavored squash: e.g., yellow summer squash, Dudhi (Lauki), etc. ; if using unsprouted lentils, use extra ¼ cup Zucchini (i.e., 1¼ cups total)
- ¼ cup Carrots – diced medium (optional)
- ½ cup Onions – diced medium any variety OK – red, yellow, white
- 1 whole Green chilli – sliced I used de-seeded Serrano pepper – any other spicy green chilli OK- adjust spiciness as per personal preference
- 1 tbsp Ginger – chopped about one 1/2 inch (1 cm) piece
- 1 tbsp Garlic (optional) – chopped about 2-3 medium cloves
- ½ tsp Sugar
- ¼ tsp Oil – a few drops I like peanut oil; other mild-flavored oil OK too
- ¼ cup Cottage cheese small curd preferred; if not available, OK to use use Paneer, Queso Fresco, Queso Blanco, fresh Farmers Cheese, etc.
- 1 tbsp Dried Mint leaves (Spearmint) crush gently before measuring; if using fresh mint – chop leaves finely, use 2-3 tbsp
- 2 tsp Fennel powder freshly ground preferred – flavor decreases when ground seeds are stored for long
- 1 tsp Cumin powder
- ½ tsp Garam Masala powder
- ½ tsp Amchur dried green mango powder – adds tartness; if not available, OK to use Anardana Powder, Sumac powder, or sour grape powder; or add 2 tsp fresh lime/lemon juice
- ½ tsp Salt adjust as per preference
- ½ tsp Chaat Masala If not available, ok to omit, or add 1/4 tsp Black Salt (Kala Namak) – gives a very didtinctive flavor to the Kababs
- 2 tbsp Cracked wheat – toasted also called Bulgur, Wheat Dalia; if not available, see Recipe Notes for alternative ingredients
- 1 tbsp Oil for brushing on the Kababs while grilling; I like using Peanut oil because of its high smoke-point and heat stability; ok to use other mild-flavored oil, preferably with high smoke point.
Garnish and accompaniments
- ¼ cup Fresh Coriander leaves (Cilantro) – chopped rinse carefully to remove dirt/soil; towel-dry briefly before chopping
- 1 cup Onions – sliced lengthwise 1 medium onion – red preferred, but yellow/white OK too
- 1 whole lime/lemon – sliced or cut into wedges
- ½ cup Fresh mint chutney – spicy and tart Home-made or store-bought; if not available, green coriander chutney OK too
Instructions
- Place the sprouted lentils in a bowl of water for 8-10 min. The lentils dry out a bit during sprouting, and soaking them briefly helps to re-hydrate and freshen them. When ready to grind the lentils, drain them in a colander and rinse under running water. Allow to stand for a few min, then give it a little shake, to allow excess water to drain off.
- While the lentil sprouts soak in water, prep the vegetables.Slice and dice the celery, zucchini and bell pepper (if using – not shown in this pic).
- Transfer the lentils and vegetables to a chopper or food processor and chop-grind to a slightly coarse texture. Note: If using a blender instead of a chopper/food processor, pulse-chop in small batches – do not add any water while chopping.
- Spread out the ground lentil-vegetable mixture on a glass or ceramic microwave-safe dinner plate. Microwave, uncovered, on Hi for 6-7 minutes.The mixture will become partially cooked and some of the excess moisture evaporates as well. This makes it easy to shape into Kababs and also ensures that the lentils get properly cooked during baking, and don't leave a "raw" taste.If you prefer to do this step on the stove-top, please see Recipe Notes for detailed directions.
- While the lentil-vegetable mixture cooks, slice and dice the carrots. Chop in the food chopper.
- Chopped carrots
- Cook the carrots : microwave on Hi 2 minIf you prefer to do this on the stove-top, please see Recipe Notes for directions.
- Meanwhile, slice and dice the onions, green chillies and ginger. Chop/mince in the chopper.
- Minced onions, ginger, green chillies
- Transfer the minced onions-ginger-green chillies mixture to a glass/ceramic microwave safe bowl. Add a pinch of sugar and salt (less than ⅛ tsp each) a few drops of oil (about ¼ tsp), stir and microwave, uncovered, on Hi for 2 min. If you prefer to do this on the stove-top, please see Recipe Notes for directions.
- The picture shows how it looks after 2 min of cooking. Continue to cook a bit longer, 1-2 min until the onions start to get a little browned.
- Lightly browned onions.
- Meanwhile, roast the cracked wheat in a shallow pan on medium heat, stirring constantly to prevent burning, until toasted and lightly browned all over. The roasted cracked wheat absorbs some of the moisture from the vegetables, and gives the Kababs a crispy nuttiness when baked.
- Roasted cracked wheat.
- Transfer the lentil-vegetable mixture, onions and carrots (if using) to a mixing bowl.Add cottage cheese (or your preferred vegan substitute) and all the seasonings: salt, dried mint, cumin, fennel, Garam Masala, Amchur.
- Add the roasted cracked wheat.
- Mix everything well and set aside for about 10 min. This allows the cracked wheat to absorb some of the moisture and flavors.
- Measure out 1/4 cup portions of mixture – this recipe yields 10-12 Kababs; shape each in your palms, squeezing lightly, to make thick round discs – about ¼ inch (½ cm) thick.These are now ready to cook in the AirFryer or oven. Follow the directions described below.
AirFryer Roasting
- I have shown the arrangement for Instant Pot AirFryer (6 quart/liter size) in the picture. Your AirFryer basket may be bigger/smaller and accommodate more/less Kababs at one time. I had to do 2 batches, 5 Kababs per batch.Set the AirFryer basket inside the stainless steel pot in the Instant Pot. Put the stainless steel plate (with holes) in place. Cover with the AirFryer lid. Start preheating the AirFryer – set it at 400F (200C) for 3 min. When it beeps, remove lid and carefully place a parchment paper on the AirFryer steel plate. Brush lightly with oil and place the Kababs, not touching each other, on the parchment.
- AirFry at 400F for 10 min. When it beeps for turning, remove the lid to check progress – but do not flip.Replace the lid and let it finish the 10 min cycle.
- Open the lid, and using a small, sturdy turner, loosen gently under the Kabab – it will be soft and a bit delicate to handle. Once fully loosened, pick it up on the turner and flip. Use a second turner or the back of a spoon to gently reshape and bind the Kababs, if need be.
- AirFry again – 400F for 5-6 min. Check for top browning. If needed AirFry for another 2-3 min., until properly browned (but not burned!)Transfer the cooked Kababs to a wire-cooling rack This will prevent them from becoming soggy while the 2nd batch is being cooked. Repeat the process to finish cooking the remaining Kababs.
- While waiting for the Kababs to get cooked, prepare the accompaniments for serving.Slice some onions lengthwise, Chop cilantro. Put out some spicy Mint Chutney. Cut up a lime/lemon, ready to squeeze on the onions and kababs. Serve Kababs sizzling hot, on a bed of lettuce, surrounded by sliced onions squirted with lime/lemon juice and some Chaat Masala.Enjoy!
Oven-Roasting
- Preheat oven, set to 375 F (190 C)Line a baking tray/cookie sheet (9''x 13'') with parchment paper. Place each Kabab over 3-4 drops of oil on the parchment, leaving some space between them. Add 3-4 drops of oil on top of each Kabab.
- Bake on center rack for 15 min. Turn broiler on Lo and broil for 4-5 min to top-brown.
- Remove tray from oven to flip the Kababs – place on trivets to protect your countertop. Use a slim, but sturdy spatula, to get underneath the Kababs and flip. Use a second spatula/turner to gently reshape /bind the Kababs if they start to fall apart during flipping. Notice that they are partially browned already.
- Put the tray back in the oven and broil for 5-6 min till crisped and browned. Watch carefully to prevent burning.
- While waiting for the Kababs to get cooked, prepare the accompaniments for serving.Slice some onions lengthwise, Chop cilantro. Put out some spicy Mint Chutney. Cut up a lime/lemon, ready to squeeze on the onions and kababs. Serve Kababs sizzling hot, on a bed of lettuce, surrounded by sliced onions squirted with lime/lemon juice and some Chaat Masala.Enjoy!
Soaking and and sprouting lentils
- Follow these steps to sprout the lentils (and other whole beans/legumes as well).First, sort through the lentils to check for and remove tiny stones, etc. Place the lentils in a bowl. Add water and scrub gently: the water becomes a bit cloudy. Pour off the water and repeat 2-3 times until water runs mostly clear. Pour off the water – use a mesh colander if you like, to prevent losing any lentils.Put the lentils back in the bowl (from the colander) and cover with water: for the 1/3 cup lentils used in this recipe, add 2/3 cup water for soaking. Cover and set on the counter 8-10 hours – overnight works very well.The lentils will typically swell to about 3 times the original volume – to yield about 1 cup of soaked lentils from 1/3 cup dry lentils. Put the soaked lentils in a colander and rinse under running water, scrubbing gently. Place the colander on a plate and set aside for 5-10 min to drain residual water.
- Place on an clean kitchen towel, in a heap at the center. I recommend using a dark colored towel; please do NOT use a white/light colored towel, it will likely become stained during sprouting and the stains are not easy to remove.
- Wrap the lentils with the towel pick up one corner of the towel and fold over the lentils. Repeat with all 4 corners, so the lentils are fully enclosed in the towel.Pick up the bundle carefully and place it back in the colander. Cover with a lid or plate. Set it aside at the back of the counter, undisturbed for at least 18-24 hours.If you have a sunny/warm spot, place it there – it will sprout faster.
- Carefully unfold the towel to take a peek. The lentils should have sprouted already – about 1/8 inch (2-3 mm) long – little white sprouted "tips", as shown in this picture with barely sprouted green lentils. How long should the sprouted "tips" be before making Kababs? Your choice – just a tiny white tip, barely beginning to sprout, is fine, So, if you wish, you can start preparing the Kabab mixture with these barely sprouted lentils: go to Step 1 of the directions above.However, if you want the sprouted tips to be longer, simply re-wrap the towel, sprinkle about 2 tbsp water on the towel, cover and leave it undisturbed for another 8-10 hours or so. I like to wait for longer tips – to let the tips grow to about ¼ inch (½ cm) or longer – I think they taste better. Try it – do a little taste-test – the tips taste surprisingly sweet!
- Check again – the sprouted tips should now be about ¼ inch long (or maybe even longer). Proceed with preparing the mixture for making Kababs: put them in a bowl and cover with water.
Notes
For cooking Kababs on the stove-top (without microwave oven, convection oven or AirFryer) :
Stove-top cooking will take a little longer than the combined use of microwave and AirFryer/oven, so plan accordingly. Use a 10-inch frying pan, preferably non-stick, for each step. Wash the pan before final pan-frying of Kababs.-
- Without non-stick coating, you will need a bit more oil to prevent food from sticking to the bottom during cooking.
- For the lentil-vegetable mixture:
- Heat the pan, add a few drops of oil and add the ground lentil-vegetable ground mixture
- Stir-fry on medium high heat for 7-8 min, stirring every 30-40 seconds or so, to prevent sticking.
- Transfer from the pan into a mixing bowl.
- For the onion-ginger-green chilli mixture and chopped carrots
- add the chopped onions to one side of the pan and the chopped carrots to another side
- Drizzle a few drops of oil on both, cover and cook on low-medium heat for 3-4 min
- Remove cover, stir each side gently, cover and cook for 2-3 min longer, to allow some moisture to evaporate.
- Transfer the cooked onion mixture and carrots to the mixing bowl with the cooked lentil-vegetable mixture and set aside to cool, uncovered to allow some more moisture to escape.
- Add the remaining ingredients as directed in the recipe, and shape into Kababs.
- For pan-frying the Kababs, instead of AirFryer/oven roasting.
- Use a good non-stick pan. Heat it for 3-4 min on medium heat before you begin pan-frying the Kababs.
- Add 1/4 tsp oil in a small spot on the pan and immediately place a Kabab over it. Repeat for 6-7 Kababs, placed around the pan- do not crowd the pan- it will be hard to flip them if too crowded.
- Cover the pan and cook on low-medium heat for 7-8 min. Remove lid and let steam escape – 30-40 seconds.
- add a few drops of oil on top of each Kabab.
- Use a sturdy spatula to gently loosen and flip one Kabab – to check for browning- it should have a rich golden brown, slightly crispy appearance. If not, flip it back and continue to cook for a few more min, then flip all the Kababs.
- If they start to fall apart or become misshapen (they are a bit delicate, so they might do this) use a second turner or the back of a spoon to reshape and bind the Kababs. Drizzle a few drops of oil on the pan around each Kabab and continue to cook on medium heat for 6-8 min, until the second side is browned as well.
- Transfer to a wire cooling rack wile pan-frying the remaining Kababs. This prevents the bottom-side from becoming soggy.
- Serve hot. Enjoy!
If cracked wheat is not available, or to make gluten-free Kabab:
Use one of the following options instead of cracked wheat- these are also gluten-free ingredients.- roasted oat bran
- roasted rolled oats
- roasted quinoa, coarsely ground
- roasted buckwheat, coarsely ground
- coarse breadcrumbs (Panko style works well) –
- Note: this is not gluten-free unless made from gluten-free bread
For Vegan Kababs:
Instead of 1/4 cup Cottage cheese, use one of the following:- 1/4 cup crumbled firm tofu + 1 tsp oil
- 1/4 cup vegan cheese – any kind you like
To store leftovers:
- Refrigerate, covered
- Use within 2-3 days
- Re-heat for a few minutes in Air-Fryer, toaster oven or skillet, until heated through
- splash about 1 tsp water on top of each Kabab to re-hydrate before heating
- it gets absorbed into the Kabab – when heated, this water turns to steam and makes Kababs taste as if freshly made.
- Freeze in a container with a well-fitting lid
- Good for 3-4 weeks, possibly longer
- Thaw naturally on the counter for about 10-15 min, then re-heat for a few minutes in Air-Fryer, toaster oven or skillet, until heated through
- splash about 1 tsp water on each Kabab to re-hydrate a bit before heating
Will definitely try this recipe. Thanks for sharing 👍
You’re welcome, Bela. Hope it turns out well for you!
Looking so yummy n hi on nutrin tho couldn’t earlier think of kababs without potatoes 😋
Hope you try making them soon!
Looks delicious.
Thank you! Hope you make them soon.
We tried this recipe as a main-dish and it tasted good. We didn’t use sprouted lentils but as it was stated above they still turned out good despite that. We also replaced the cottage cheese with some cream cheese and the celery with more bell peppers (red and yellow). We love that we can tweak the recipes to our preferences and still end up with a great meal.
I love your cream cheese idea… now I have to try it this way too! Thanks for the review.
Do show your kids how to sprout the lentils- I bet they will enjoy that process too – it’s quite fascinating to see the dry seeds start to grow into baby plants in just a couple of days.