Lentil Waffles with Wild Garlic Pesto
Lentil waffles with wild garlic pesto - We already heat up the iron
Healthy, because
Even smarter
Nutritional values
Olive oil is known to be not only good for the heart and vessels; the oleocanthal it contains can reduce inflammation, similar to ibuprofen. You can feel the polyphenol in your throat - it is responsible for the typical scratchy feeling in your throat. Lentils are a source of protein, fiber and vitamins.
If you want to enjoy the lentil waffles all year round with wild garlic pesto, simply prepare a larger quantity of the sauce and freeze leftovers in portions. Alternatively, you can use other herbs for the pesto, for example the classic basil or - if you are more experimental - arugula, coriander or parsley.
(Percentage of daily recommendation)
| Calorie | 440 cal. | (21 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 44.9 μg | (75 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.8 μg | (40 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 637 mg | (16 %) | ||
| Calcium | 204 mg | (20 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 56 μg | (28 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 170 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 3 ½ ozs Red lentils
- 2 garlic cloves
- 1 ¾ ozs Pine nuts
- ¼ oz Wild garlic (2 handfuls)
- 4 Tbsps olive oil
- salt
- peppers
- 3 ½ ozs milk (low fat)
- 3 eggs
- 1 tsp Raw cane sugar
- 1 ½ ozs Rice flour (3 TBSP.)
- 12 ozs Cherry tomatoes
- 4 ½ ozs Bocconcini (mini mozzarella balls)
Kitchen utensils
Preparation steps
Rinse lentils in a colander and soak, covered with cold water, for about 1 1⁄2 hours. Then drain well in a colander.
Meanwhile, for the pesto, peel and chop the garlic. Roast pine nuts in a hot pan without fat over medium heat for 3 minutes. Remove and set aside a few seeds for garnish. Wash wild garlic, shake dry and pluck smaller. Place pine nuts, wild garlic, 3 tablespoons olive oil and 3 tablespoons water in a small mini food processor or blender and mix until creamy. Season the pesto with salt and pepper.
For the waffles, puree lentils with milk in a blender until smooth. Add eggs, sugar, rice flour and 2 pinches of salt, mix until smooth and chill for 30 minutes.
Heat a waffle iron and coat with a little olive oil. Pour in 1 small ladle of batter at a time and bake for 2-3 minutes to form waffles. Continue in this way until the batter is used up. Meanwhile, wash and halve cherry tomatoes. Drain mozzarella.
Arrange waffles on plates. Arrange tomatoes, mozzarella and set aside pine nuts on top, drizzle with pesto and grind pepper over.
