Now, I'm not saying you should never eat meat! But sometimes it's nice to mix it up a little and lay off the animal proteins for a day! There are many sources of protein that do not come from animals and they are good for your body and your wallet!!!!
Lentils are one of the easiest forms of non-animal protein to prepare, since they do not require soaking before cooking. You can eat these and other beans instead of meat to help meet your daily protein requirement. Lentils are more nutrient-dense than beef, providing vitamins, minerals, protein and fiber while containing less fat and fewer calories.
A 1/2-cup serving of cooked lentils, which is about 100 grams, contains 116 calories, 9 grams of protein, 0.4 gram of fat and 20 grams of carbohydrate, including 8 grams of fiber. A smaller 3-ounce serving of pan-browned 85-percent-lean ground beef, which is about 85 grams, contains 218 calories, 24 grams of protein and 15 grams of fat, including 5 grams of saturated fat
Tips for using lentils in a recipe in place of ground beef:
Use about 3/4 cup raw lentils, cooked, in place of a pound of ground beef
Cook your lentils in unsalted water (or other liquid), otherwise they may not soften
Lentils are moister. Consider reducing the liquid in your recipe by about 1/4 cup, or add it slowly until you get the right amount.
Lentils will get mushy and disintegrate if cooked for too long, so consider cooking them separately and then adding them at the end.
You may need to punch up the flavoring in your recipe by adding extra spices, salt, vegetable broth or bouillon in place of water, etc.
Here are some recipes adapted to use lentils in place of ground beef:
Lentil Sloppy Joe Lettuce Wraps
(pictured above)
Serves 4
1tablespoon olive oil
1red or green bell pepper, finely chopped
2garlic cloves, minced
1large shallot, minced
2tablespoons tomato paste
1bay leaf
8ounces tomato sauce
1-1/2cups water
1cup red lentils, rinsed
2tablespoons Worcestershire sauce
1tablespoon yellow mustard
2teaspoons apple cider vinegar
2teaspoons stevia or honey
1-1/2teaspoons chili powder
1/2teaspoon ground black pepper
1/2teaspoon kosher salt
1/4teaspoon cayenne pepper
8large iceberg lettuce leaves
In a Dutch oven or large saucepot with lid, heat oil over medium heat. Add bell pepper; cook 4 to 5 minutes or until softened, stirring frequently. Add garlic, shallot and tomato paste; cook 1 minute, stirring constantly.
Stir in remaining ingredients, except lettuce leaves. Heat to boiling over medium-high heat. Cover with lid, reduce heat to low and simmer 30 to 35 minutes or until lentils are tender, stirring occasionally. Remove bay leaf.
Serve lentils wrapped in lettuce leaves.
Red Lentil Cauliflower Burger
Allergen Information: Dairy-free, egg-free, corn-free, soy-free, nut-free. Can be gluten-free and yeast-free without buns.
Ingredients:
Lentil Cauliflower Patties: Makes 6-7 medium sized fat patties
1/2 cup dried whole red/Indian brown lentils, or other lentils(brown/green) (yields about 1.5 cups of cooked lentils)
1 3/4 cups water
1/3 teaspoon salt
1/2 teaspoon garlic powder or 3-4 cloves garlic minced
1/2 teaspoon spices/spice mix of choice like berbere or garam masala
1/2 head of cauliflower grated or 1.5 - 2 cups
1 Tablespoon onion flakes
1/2 teaspoon cumin powder
1/2 piri piri or cayenne or other chili to taste
1/2 teaspoon garlic powder
1/2 teaspoon salt
1 Tablespoon olive oil(optional)
2 or more Tablespoons chickpea, coconut, or oat flour
(oat flower is super easy to make, just take oatmeal and grind it up in your blender to make flower)
Variations: Add spice blends like curry powder, ranch, chipotle flakes, some lemon zest, Cajun blend, ethiopian berbere.
Toppings:
Baby spinach/greens
Roasted Mini Peppers
Onion
Pickled Jalapeno
chopped fresh Cilantro
Add Avocado slices, tomato slices or lettuce or other greens.
Method:
Patties:
Soak the lentils for half an hour or more in warm hot water.
Wash, drain, add to a pot with all the ingredients (salt, garlic, spice, 1 3/4 cupwater) and cook on low-medium, partially covered for half an hour or until easily squished. Stir a few times in between. Cook until all the water is absorbed. (drain the lentils if they are well cooked and water is not absorbed). Or use 1.5 cups of cooked lentils.
Grate the cauliflower (in a food processor, blender or by hand), spread on a parchment lined baking sheet and Bake at pre-heated 400 degrees F for 12-15 minutes until some of the cauliflower gets crisp and golden. (You can also dry roast the grated cauliflower on stove top in a large pan at medium heat for 5-6 minutes).
Add cooked red lentils, roasted cauliflower, spices, salt to a bowl and mix well. mash a bit.
Taste and adjust salt and spice.
(You can use this mixture as is to load a burger or a taco too.)
Add chickpea flour, mix until the lentil cauliflower mixture easily comes together. Add more flour if needed (depends on moisture content in the lentils, cauliflower etc) Shape into burger patties by hand or by pushing through a 3 inch cookie cutter.
Bake on parchment lined sheet for 20 minutes at 400 degrees F.
The patties can be made ahead and kept refrigerated or shaped and frozen. They can also be served as is with sauce/dressing.
NOTE: Try Lentils in tacos, meatloaf, spaghetti sauce, etc etc!
LET ME KNOW WHAT YOU TRY!!!!
