Rice Lentil Pancakes with Peach Cucumber Salad
Rice lentil pancakes with peach cucumber salad - Crispy little cakes that not only vegetarians will enjoy!
Healthy, because
Even smarter
Nutritional values
The complex carbohydrates from rice are broken down slowly, which balances blood sugar levels and prevents cravings. Lentils have a generous portion of dietary fiber. They not only fill the stomach, but are ideal food for beneficial intestinal bacteria and promote digestion.
Puy lentils belong to the green lentils. If you can't find Puy lentils, you can also prepare the rice-lentil pancakes with peach-cucumber salad with other lentils of your choice. Depending on the season, the rice-lentil pancakes can also be combined with other salads - how about an autumnal pumpkin-green cabbage salad, for example?
(Percentage of daily recommendation)
| Calorie | 647 cal. | (31 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 87 g | (58 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 82 μg | (137 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,090 mg | (27 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 102 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 7 ozs Le Puy lentils
- 1 onion
- 2 garlic cloves
- 1 tsp ginger roots
- 2 scallions
- 5 Tbsps Canola oil
- salt
- 7 ozs parboiled rice
- 2 carrots
- 1 handful Fresh herbs (parsley, thyme cilantro. etc)
- 2 eggs
- 3 tsps lemon juice
- peppers
- 1 tsp Curry powder
- 1 tsp ground Cumin
- 4 Tbsps whole grain breadcrumbs
- 1 Peach
- 12 ozs small Cucumber
- 1 ½ ozs Arugula
- 3 ozs Yogurt (low-fat)
- 2 Tbsps olive oil
Preparation steps
Rinse lentils with water. Peel the onion, garlic and ginger and finely dice everything. Clean the spring onion, wash, cut into fine rings, set aside half for the salad.
Heat 2 tablespoons of canola oil in a saucepan. Sauté onion, garlic, ginger and spring onion in it over medium heat for 3 minutes. Fill up with approx. 20 ounces of water, add lentils, and simmer for approx. 20 minutes at low heat. Then add rice, salt lightly and simmer for another 10 minutes.
Meanwhile, peel carrots and dice finely. Wash herbs, shake dry and chop finely. Add carrots to pot and simmer for about 10 minutes until lentils, rice and carrots are cooked. If necessary, pour off excess water, pour mixture into a bowl and let cool for 10 minutes.
Mix in eggs and season mixture with 1 tsp lemon juice, salt, pepper, curry powder and cumin. Mix everything well, incorporating as much breadcrumbs until a malleable mass is formed. Form 12 patties and bake them one after the other. Heat 1 tablespoon of canola oil in a frying pan. Add 4 pancakes and fry over medium heat for 3-4 minutes per side until golden brown. Keep warm in the preheated oven at 80 °C / 175 °F.
For salad: halve peach, remove stone, and cut into small pieces. Cucumber clean, halve lengthwise, and cut into slices. Wash arugula and spin dry. Mix yogurt with remaining lemon juice, salt, and pepper until smooth. Mix salad ingredients with spring onion rings set aside in a bowl. Place pancakes on plates, arrange salad next to them, and drizzle with a little dressing and olive oil.
