These lentil patties contain beneficial and delicious ingredients and do not require much time to prepare. They can also be prepared on the grill, in the oven, or a pan. Due to many nutrients, they are an ideal option if we want to prepare a filling meal.
I love Mexican food, and it’s probably my favorite type of food. This includes not only tacos but also enchiladas, fajitas, nachos, and the famous guacamole. You can always find some jalapenos and fresh cilantro in my kitchen. So you can already assume that I am pretty good at making delicious and healthy tacos!
They are easy to make and easy to store. You need to put the ingredients in a food processor, form the patties, and then wait for them to bake in the oven. And if you make a lot at once, then freeze them for later.
Nutrients in this recipe
Although it is a healthy food, few people choose to eat lentils constantly. Most of the time, their nutritional qualities are not taken into account, but it is good to know that it has many beneficial properties, essential nutrients. Firstly, the composition of lentils contains B vitamins, magnesium, zinc, potassium, and iron. Secondly, lentils contain 25% protein. In conclusion, they are a good alternative for periods when you do not eat meat or if you have a vegetarian diet.
Lentils are easy to cook, and unlike other vegetables, they do not need to be soaked beforehand, but it is good to pass them through a stream of cold water to remove impurities. The easiest way to cook it is to boil it in a container with water in which you have added a little salt. Keep covered over medium heat for 20 minutes.
Appetizing, tasty, healthy, but at the same time pleasant, cheerful, friendly, and good to eat anytime and anyway, tomatoes are one of the great benefits of summer. They are very rich in minerals and vitamins, to all this being added lycopene, which exists in tomatoes in appreciable quantities, which is an important antioxidant.
According to WHFood, 1 cup of tomatoes provides 40% of the daily requirement of vitamin C, 15% of the daily dose of vitamin A, 8% of potassium, and 10% of the recommended amount of iron.
Even when cooked, carrots retain their nutritional properties, being, in fact, the exception to the rule that says that, by boiling, vegetables lose their vitamins. So, even cooked, it is an essential source of vitamins A and B6, potassium, magnesium, and folic acid.
Cilantro has plenty of different antioxidants that reduce inflammation and may even slow down cancer cell growth. Quercetin especially has been shown to promote cardiovascular heart and boost the respiratory and immune systems.
Oregano has vitamin A and vitamin K, as well as iron and manganese. Its phytochemicals have antibacterial properties.
Lentil Taco Burger Patties
- a medium pot
- a strainer
- a food processor
- a large mixing bowl
- a rubber spatula
- a jelly roll pan
- baking sheet
- 2 cups of water
- 1 1/4 cup of dry lentils
- 1 can of chopped tomatoes
- 2 medium carrots, chopped
- 2 small white onions, chopped
- 1 jalapeno pepper
- 1/2 cup of garbanzo flour
- 2 ounce can of diced green chiles
- 3 tablespoons of freshly chopped cilantro
- 2 teaspoons of chili powder
- 2 teaspoons of paprika powder
- 1/2 teaspoon of cumin
- 1/2 teaspoon of garlic powder
- 2 teaspoons of oregano
- 1/2 teaspoon of ginger
- 1/4 teaspoon of cayenne powder
- 1/4 teaspoon of turmeric
- a pinch of black pepper
- a pinch of sea salt
- coconut oil cooking spray
- Preheat the oven to 425°F (220°C).
- Bring a pot with 2 cups of water to a boil. Add lentils and leave them to simmer for about 30 minutes. The lentils will fully absorb the water. If needed, add more water.
- Drain the canned tomatoes and remove some of the liquid.
- Cover the jelly roll pan with a baking sheet and spray with coconut cooking spray.
- Put the chopped carrot, onion, and jalapeno in a food processor and pulse to get a fine mixture.
- Add in the lentils, tomatoes, green chiles, and all the seasonings. Pulse to combine thoroughly.
- Transfer the mixture to a large bowl and stir in the garbanzo bean flour. The texture should resemble slightly wet sand so that you can form into patties. If it seems too wet, add more flour (one tablespoon at a time).
- Form the patties on the baking sheets prepared beforehand. You can use about half a measuring cup for one patty and flatten it down with a rubber spatula. Bake patties in batches if you have only one jelly roll pan.
- Bake for about 20 minutes on one side, then flip the patties with a spatula and bake for another 15 minutes.
- The taco patties are now ready to be served. Enjoy!