Las legumbres poco a poco las hemos dejado a un lado de nuestra alimentación, no porque no sean saludables, sino porque la industria alimentaria nos contamina de otros productos más atractivos a nuestros ojos pero menos beneficiosos a nuestra salud. Hoy te traigo una receta muy fácil para que de a poco vayas incorporando esta legumbre a tu dienta y en la de tu familia, verás que es mucho más sencillo comer sano y saludable de lo que crees.
Detalles
5 hamburguesas
30 minutos
40 minutos
300 kcal
Print
Ingredientes
500g de lentejas crudas
700ml de agua aproximadamente
100 g de harina de garbanzos /o/ 80 g de avena en polvo
1 cebolla mediana a grande
1 diente ajo
½ pimentón verde
1 Poco de cilantro o perejil fresco
15g de aceite de oliva y un chorrito más.
Sal y pimienta al gusto
(Opcional jengibre en polvo)
Truquitos:
- Te aconsejo que lleves las primeras hamburguesas que vas a consumir al congelador mientras terminas de hacer las otras. Optimizas más tiempo.
- No añadas la sal hasta el final de la preparación, para que evites el consumo excesivo de la misma.
- Acostúmbrate a medir el Aceite de oliva 1 sola cucharada que equivale a 15g tiene 120 calorías aproximadamente.
- “Así que de lo bueno más bien poco”.
Instrucciones
- Remojamos las lentejas la noche anterior.
- En un caso ponemos 700 ml de agua, una vez este caliente a punto de hervir añadimos las lentejas, las tapamos y dejamos cocer entre 10 min a 15 min a fuego medio bajo.
- Aparte picamos en cubitos finamente la cebolla, machacamos y trituramos bien el ajo, picamos en cuadritos pequeños los pimientos y picamos el cilantro o perejil.
- En un sartén a fuego medio alto vertemos una cucharada de aceite (15g) y ponemos a dorar todo lo anterior excepto el cilantro o perejil. Revolviendo de vez en cuando evitando que se quemen. (sin sal ni pimienta)
- Una vez cocidas las lentejas, las escurrimos y dejamos enfriar un poco (si tu procesadora es apta para temperaturas altas la puedes poner inmediatamente, sin embargo te recomiendo dejarlas enfriar al menos 10mins), trituramos las lentejas hasta quedar en pure.
- En un bowl ponemos las verduras doradas y vertemos el puré de lentejas, añadimos Sal y pimienta al gusto, el perejil o el cilantro (te recomiendo uno de los dos, ya que son muy fuertes de sabor)
si quieres darle más sabor te recomiendo agregar jengibre en polvo, les dará un toque unico. - Para conseguir que se compacten las hamburguesas puedes agregar 100 g de harina de garbanzos o 80 g de harina de avena e integramos bien todos los ingredientes.
- Con nuestras manos mojadas tomamos bolitas de la masa del tamaño a nuestro gusto y le damos forma de hamburguesas, ponemos en una bandeja y llevamos a la heladera por 15 min mínimo antes de hacerlas a la plancha.
- Cuando ya las tengas armadas calientas el sartén con un chorrito de aceite y pones por ambas caras hasta que se doren y listo!
Las que te queden las puedes dejar en el congelador. - Perfectas para acompañar con rodajas de tomate y ensalada de hojas verdes.
Algo más sobre las lentejas…
Las lentejas al contener carbohidratos de liberación lenta son muy saciantes y son de bajo contenido en grasas.
Si deseas mejorar tu alimentación y adicionalmente perder peso, te vienen súper bien. Al incluirlas en tu dieta al menos 1 o 2 veces por semana te aseguras de que tus niveles de insulina estarán más bajos (y no pecaras tanto) tus deseos de dulce se reducirán notablemente si incluyes legumbres en tu alimentación.
¡Te invito a probarlas!
Cuéntame qué te parece y déjame saber si realizaste esta receta, me encantaría que lo compartieras conmigo.
Déjame tu foto!!
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