Braised Lentils with Crispy Parsnip Croquettes

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenBraised Lentils with Crispy Parsnip Croquettes
Skill Level
Preparation Time 25 minutes Total Time 55 minutes
Servings 8 Cost Per Serving $1.81
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Image of Braised Lentils with Crispy Parsnip Croquettes.


Braised Lentils
1 cupFrench Lentils, cooked and drained
1 can (28 oz)Whole Plum Tomatoes
1Stick of Celery
1Medium Carrot
1Small Onion
2 clovesGarlic
1Fresh Chili (optional), finely chopped
1 cupWater or Vegetable Stock
1/4 cupParsley, roughly chopped
2 tbspDried Mushrooms (porcini or shiitake) (optional)
1 tbspOlive Oil or Grape Seed Oil
To tasteSea Salt and Freshly Ground Black Pepper
Parsnip Croquettes
2Medium Parsnips, roughly diced
2Medium Yukon Gold Potatoes, roughly diced
1/2 cupZucchini, grated (squeeze as much water out as you can)
1Egg, beaten
1/2 cupBreadcrumbs
1/4 cupPecorino or Parmesan Cheese, grated
1 tsp eachDried Basil, Dried Oregano
1/2 tbspOlive Oil or Grape Seed Oil
To tasteSea Salt and Freshly Ground Black Pepper


  1. Add carrot, celery, onion, garlic and chili to a food processor, and blend until mostly pulverized into small pieces.
  2. Place a large sauce pot over medium high heat, Add the oil and the pulverized vegetable mixture and stir. Cook while stirring for about 5 minutes. Add the can of tomatoes, water and lentils. Bring to a boil and then reduce to a simmer. Add the dried mushrooms (optional). Allow to simmer for about 30 minutes. Season to taste.
  3. Preheat the oven to 400 degrees F.
  4. Bring a pot of water to a boil and add the parsnip and potatoes. Cook for about 15 minutes, until soft. Drain as much of the water out as possible and cool. Mash with all remaining croquet ingredients except the oil and combine well. Form into 2-inch balls and flatten slightly into a patty.
  5. Place the croquet patties onto a baking sheet lined with parchment paper, drizzle with a little oil and bake for about 10 to 15 minutes until golden brown and crispy. Serve with the braised lentils.


  • Lycopene is an antioxidant that gives tomatoes, watermelon, red and pink grapefruits and guavas their colour. Lycopene may help boost the immune system and lower overall inflammation and “lousy” LDL cholesterol levels.
  • Diets that include lycopene-rich foods may lower prostate cancer risk. Lycopene may lower the risk by decreasing the production of hormones that are needed for prostate cancer cells to grow and divide.
  • Cell and animal studies suggest that lycopene can help prevent and slow the growth of prostate cancer as well as breast, lung, liver and skin cancers. More research in humans is needed to see the long-term effects of lycopene on cancer prevention and growth. 
  • Because foods contain several types of vitamins, minerals, fibre and other plant nutrients, it is difficult to tell whether lycopene by itself reduces cancer risk. That’s why it’s important to eat foods rather than supplements, and to eat a variety of vegetables and fruit.