Masoor-Oat Patties with Mint Curd
Spiced red-lentil patties bound with oats, pan-cooked until crisp and served with a thick mint hung-curd dip — good on a plate or rolled in a roti.
- Region
- Modern (North Indian flavours)
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Soak 1 h · Prep 20 min · Cook 25 min
- Serves
- 3 (2 patties plus 50 g dip each)
- Difficulty
- Easy
- Good for
- Dinner wraps, tiffin, meal prep
- Tags
- Good source · High fibre · Soy-free · Whey-free · No added sugar · Meal-prep friendly
- Allergens
- Milk; gluten (roti; oats unless certified gluten-free)
Nutrition (estimated)
- Calories
- 435 kcal
- Protein
- 21 g
- Carbs
- 64 g
- Fat
- 9 g
- Fibre
- 14 g
Headline values are for the full plate.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|
| 2 patties with mint curd | 285 | 16 g | 34 g | 8 g | 3 g | 7 g | 5 g | 5.5 g |
| Dinner plate: patties and dip in 1 roti, with salad | 435 | 21 g | 64 g | 9 g | 3 g | 14 g | 8 g | 5.0 g |
Good source (plate); the dish alone is High protein. Plate density is just under 5 g per 100 kcal before rounding. Home-strained hung curd is estimated at about 6 g protein per 100 g; oats from USDA. Values checked against IFCT 2017 on 14 Oct 2026.
Ingredients
- 120 g masoor dal (split red lentils) · 40 g rolled oats
- 60 g onion and 60 g carrot, finely grated · 1 tsp ginger-garlic paste · 1 green chilli · 1 tsp cumin powder · 1 tsp coriander powder · ½ tsp garam masala · 1 tbsp lemon juice · 2 tbsp coriander · 4 g salt
- 12 g groundnut oil for cooking
- Mint curd: 150 g hung curd · 2 tbsp chopped mint · pinch of roasted cumin and salt
- Plate: 105 g whole-wheat atta for 3 rotis · 450 g salad (onion, cucumber, tomato, lettuce)
Method
- Soak masoor dal 1 hour. Drain and grind coarsely without water.
- Pulse oats to a coarse flour. Mix with the dal, vegetables, spices, lemon, coriander and salt. Rest 10 minutes so the oats absorb moisture; the mixture should hold its shape.
- Shape into 6 patties, 1.5 cm thick.
- Cook on a non-stick tawa with the oil on medium-low, 4–5 minutes per side, until deep golden and cooked through (no raw dal taste at the centre).
- Mix the mint curd. Serve patties with dip, rolled in a roti with salad, or alongside.
Protein optimisation
- Masoor dal supplies 10 g per serving, hung curd 3 g, oats 2 g.
- Boost: add 50 g grated paneer to the patty mixture (+3 g protein, +45 kcal per serving), or use 75 g dip per serving.
Variations, serving and storage
- Regional: Punjabi tikki style — add 1 tsp anardana and serve with chole.
- Substitution: moong dal in place of masoor.
- Storage: cooked patties keep 3 days refrigerated; raw shaped patties freeze 1 month.
- Food safety: cook patties through; reheat until hot at the centre.
- Meal prep: excellent.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com