Present in the history of mankind since its inception, lentils are a fabulous food, thanks to its low content of lipids or gauze. These legumes, in addition to having a delicious flavor, are ideal for health care and can be used to make innovative and economical recipes.
Few know about the benefits of wonderful lentils . In addition to being an economical food, its nutritional benefits are wide. We will start by talking about its components. Lentils are rich in proteins, which makes them an excellent substitute for animal products. At the cellular level, they take care of basic organic structures thanks to their folic acid content. They also have high levels of vitamins such as C, A, E, B1 and B2. Sodium, Potassium, Magnesium, Phosphorus, Calcium and are great fiber contributors. The latter makes them allies of the health of the colon and the digestive system in general. They are also rocks in starches and carbohydrates, which gives us energy for our daily activities.
Its antioxidant properties help keep the circulatory and cardiac system healthy, since they regulate cholesterol levels, preventing them from accumulating and sedimenting in veins and arterial. If you are looking to balance your health or simply want to give variety and flavor to your daily meals, lentils are an ideal option. Then we will share a fantastic recipe made with lentils that will make your menus the perfect pretext to gather and enjoy with the family, while you take care of your diet and your body.
Lentil burgers provide as many proteins as animal meat, but without the saturation of fats or lipids. Its flavor is delicious and they are very economical. Go ahead and prepare this recipe that your whole family will love while you take care of your health.
You need:
2 cups previously cooked and well drained lentils
Extra virgin sunflower or olive oil
¼ cup husked and roasted sunflower seeds
4 tablespoons finely chopped onion
2 cloves garlic finely chopped
2 tablespoons finely chopped cilantro
2 tablespoons finely chopped green pepper
2 tablespoons finely chopped red pepper
½ cup roasted sesame seeds
½ cup roasted amaranth seeds
1 teaspoon mustard
Salt, black pepper and oregano to taste
preparation:
Start the preparation of this recipe, placing the sesame and amaranth seeds (both lightly toasted previously) in the blender, and grind them until a fine powder is left. Set aside these ingredients on a plate. Now, using a food processor or using a manual crusher, mash the lentils, previously cooked and drained until they are dry. The idea is that you get a thick paste. Add roasted sunflower seeds, onion, garlic, peppers and cilantro. It also includes mustard and season with salt, pepper and oregano to taste. Mix all the ingredients until you have a uniform paste.
Heat a pan over medium heat and add some sunflower oil or extra virgin olive oil. Wet your hands and take small amounts of the lentil paste to form the hamburgers. Then, cover them well with amaranth and sesame seed powder. Then place them carefully in the pan. Once they have browned and helping you with a kitchen shovel, turn them over to brown the other side. To finish the process, use a platter covered with paper napkins and place the lentil burgers on it to absorb excess oil, once you remove them from the pan.
It requires a small budget and the result will love your loved ones. This inexpensive recipe not only takes care of your pocket, it is also healthy, without you having to give up the taste and nutritional quality of what you eat.
Ready! As you can see, it is a very simple recipe to make and it is also economical and full of delicious flavor . Not to mention that the benefits to your health, which brings the consumption of lentils is fabulous.
Do not stop trying this recipe . We assure you that kids and adults will enjoy it equally. You can serve them as seen in the image, on bun bun for hamburgers, with lettuce, tomato and mustard slices, to liven up a garden Saturday with your family. Or you can serve them your lentils hamburgers without bread, accompanied by a salad of green leaves with apple, and seasoned with balsamic, to enjoy a couple dinner.
I hope you enjoy it.
AUTHOR: Kikio, editor in the big family hermandadblanca.org
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