Shallow Fried Lentil Fritters - Delicious and Healthy

Heart-Healthy Lentil (Split Chickpeas) Fritters (Shallow Fried)

Lentil-based dishes have long been celebrated in traditional cuisines for their nourishment, affordability, and versatility. Among them, split chickpeas (chana dal) lentil fritters stand out as a satisfying snack that can be both comforting and heart friendly when prepared mindfully. These fritters deliver plant-based protein, fiber, and essential minerals, without relying on deep frying or unhealthy fats.

By shallow frying in olive oil or avocado oil, you can enjoy crisp, golden fritters while supporting cardiovascular health.

Why Lentils Are Heart Healthy

Read out post on heart healthy benefits of lentils;

Heart Healthy Lentils

Chana dal, or split Chickpeas, is a nutritional powerhouse. It is naturally low in fat and rich in:

• Dietary fiber, which helps lower LDL (bad) cholesterol

• Plant-based protein, supporting muscle health and satiety

• Magnesium and potassium, which play a role in blood pressure regulation

• Complex carbohydrates, providing steady energy without blood sugar spikes

Regular consumption of lentils has been associated with reduced risk of heart disease, improved cholesterol profiles, and better overall metabolic health. Chana dal’s firm texture also makes it ideal for fritters, allowing for crisp edges without excessive oil absorption.

The Role of Healthy Oils

Unlike deep frying, shallow frying significantly reduces oil usage while still delivering excellent texture and flavor.

• Olive oil is rich in monounsaturated fats and antioxidants that support heart health and reduce inflammation.

• Avocado oil has a high smoke point and contains heart-protective fats that help maintain healthy cholesterol levels.

Using either oil in moderation keeps these fritters light, flavorful, and cardiologist-friendly.

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Heart-Healthy Split Chickpeas (Chana Dal) Lentil Fritters Recipe

Ingredients

• 1 cup chana dal, soaked 4–6 hours (or overnight) and drained

• 1–2 green chilies, finely chopped (optional)

• 1 teaspoon grated ginger or a slice of ginger

• 1–2 tablespoons olive oil or avocado oil (for shallow frying)

Preparation

1. Soak the dal for either 4-6 hours or overnight 

   

2. Grind the dal
   Coarsely grind soaked chana dal using minimal water with ginger and chili (optional). The mixture should be thick, not runny.

   

3. Shallow fry
   Heat a wide skillet over medium heat. Add a small amount of olive oil or avocado oil. Place fritters in a single layer and cook until golden brown on both sides, flipping gently.

   

   

4. Drain and serve
   Remove and place on a paper towel to absorb excess oil.

   
   
   

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Serving Suggestions

These lentil fritters pair beautifully with:

• Mint or cilantro chutney

• Plain yogurt or dairy-free yogurt with cumin

• A fresh cucumber and tomato salad. Check out our salad recipes:

Let's Talk Salads

Ginger Orange Salad

Healthy Salads

They also make a great protein-rich side for soups or grain bowls.

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Final Thoughts

Heart-healthy eating doesn’t mean giving up comfort foods. Spilt Chickpeas (Chana dal) lentil fritters are a perfect example of that. When shallow fried in olive oil or avocado oil, strike a perfect balance between nutrition and indulgence. They’re crunchy, satisfying, and packed with plant-based goodness, proof that traditional recipes can be adapted to support modern heart health goals.

Whether enjoyed as a snack, appetizer, or light meal, these fritters deserve a place in any heart-conscious kitchen.