Lentil and Vegetable Pattie (gluten, dairy nightshade free)
Heart healthy vegetable and legume meals with good fats Lentils are an excellent source of vegetarian protein and soluble fibre acting as a prebiotic to improve gut health
Serves 4
Ingredients
1cup mashed precooked potato, pumpkin or sweet potato or combination
½ large spanish onion finely chopped
1 clove garlic
1 grated carrot
1 grated zucchini
11/2 cups brown lentils
½ cup chopped fresh coriander
Method
Add mashed sweet potato or other starchy vegetable to onion, garlic, carrot, zucchini and lentils and coriander and mix well together.
Using a large spoon or clean hands form into patties.
Place baking paper on baking tray. Place patties directly onto baking paper.
Cook in oven for approximately 20mins on 180oC until heated through.
I also roasted quartered onions at the same time to add to the salad.
Meanwhile make the guacomale (recipe below)
Serve patties on a bed of salad leaves and top wtih guacamole
You may also drizzle flaxseed oil and lemon juice (2:1 ratio) dressing over the salad leaves and patties if desired
Guacomale Ingredients
1 ripe avocado
½ sml Spanish onion finely chopped
¼ green capsicum finely chopped
five drops of Tabasco sauce
1/2 lemon juice
1 tblspn fresh coriander leaves chopped
Method
Mash avocado with a fork in a bowl
Finely chop onion & capsicum
Add Tabasco sauce and lemon juice to taste.
Mix all ingredients together adding coriander leaves
Health Benefits – Avocado
Avocado is a very good source of healthy cholesterol free fats, fibre, Vitamin K. This makes it an ideal spread to use on sandwiches instead of butter or jam. It also contains good levels of vitamin C, B5, B6 and potassium. Additionally, it has some protein and is moderately anti-inflammatory, contributing to better health.
aboutnutrition.me 