How To Prepare A Lentil And Avocado Tartare

Regular consumption of legumes brings interesting benefits to the body. This is why we want to share here the recipe for a delicious tartare of lentils and avocado. Ready to test it?

Lentil and avocado tartare is an ideal recipe for those who wish to have a vegan or vegetarian diet. In fact, it is perfect for diets whose goal is to lose weight. Since it is low in calories and very satiating, it helps to take care of your figure.

Why is she so special? Simply because its main ingredients are full of very beneficial nutrients. In general,  this dish is an important source of fiber, healthy fats, protein, vitamins and minerals. Don’t hesitate to try it!

Lentil and avocado tartare, a recipe for the whole family

Preparing this lentil and avocado tartare is a good option for those who are trying to reduce their consumption of meat or animal foods. The ingredients it combines are 100% plant-based and  contain nutrients as important as B-complex vitamins, protein, folic acid and fiber.

The best part is that it appeals to the whole family because it is tasty and can be accompanied by other foods, both at lunch and at dinner. In addition,  preparing it does not require great effort because you just need to follow a few simple steps.

Nutritional properties of lentils

Before going into detail on the preparation of this lentil and avocado tartare,  let’s take a look at some of the main nutritional properties of lentils. As you may have heard by now, they are some of the most nutritious legumes you can find. Each 100 gram serving provides:

• 116 calories.
• Total fat 0.4 g
• Sodium: 2 mg
• Potassium: 369 mg
• Carbohydrates: 20 g
• Vitamin A: 8 IU
• Vitamin C: 1.5 mg
• Calcium: 19 mg
• Vitamin B6: 0.2 mg
• Magnesium: 36 mg
• Iron: 3.3 mg

Nutritional properties of avocado

Avocado is undoubtedly one of the best ingredients that we can add to vegan and vegetarian recipes. Even though many often forget it,  it is a plant element that provides significant amounts of protein, healthy fats and minerals. For each 100 gram portion of this fruit, we find:

• 160 calories
• Total fat: 15 g (saturated fatty acids 2.1 g, polyunsaturated 1.8 g and monounsaturated 10 g)
• Sodium: 7 mg
• Potassium: 485 mg
• Carbohydrates: 9 g
• Proteins: 2g
• Vitamin A: 146 IU
• Vitamin C: 10 mg
• Calcium: 12 mg
• Iron: 0.6 mg
• Magnesium: 29 mg
• Vitamin B6: 0.3 mg

Recipe for making a lentil and avocado tartare

Are you ready to delight your whole family with this lentil and avocado tartare? If you are convinced of all its benefits, here are the steps to follow for its preparation. We offer the ingredients for two people, but you can of course increase the quantities.

Ingredients

• 1/2 cup raw lentils (100 g)
• 1 large ripe avocado
• A few drops of lemon juice
• 1 medium tomato
• Kombu seaweed (about 5 cm)
• A few lamb’s lettuce leaves
• Pumpkin seeds (at will)
• Salt and pepper (according to your taste)
• Extra virgin olive oil (as needed)

Preparation

• First, boil the lentils – according to the directions on the package – with the kombu seaweed (which will help you prevent gas and bloating).
• Then peel the tomato and cut it into small pieces. Then mix it with the lentils and add salt and pepper to your liking.
• Cut the avocado into several pieces and add a few drops of lemon, salt and pepper.
• Optionally, add a few drops of olive oil.

To mount the tartare

• First take a tartare container or a circular container. Then put on a layer of lamb’s lettuce.
• Then add the avocado and mash it a little with a spoon, making sure it is not too creamy.
• Stir in the squash seeds and the lentil mixture with the diced tomato.
• Crush again with a spoon and let cool in the refrigerator for a few hours.
• Finally, turn the container upside down on a plate and remove it gently so that the mixture does not warp.

To finish…

Remember that you can add more flavor to the recipe with vinaigrette or piparras juice. In addition, if you prefer,  you can serve it with slices of crusty bread. Have you never tried this recipe? Now that you know how to achieve it, don’t hesitate to include it in your regular diet!