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SnacksVegetarian€

Homemade Vegan Lentil Tartare

Name: Homemade Vegan Lentil Tartare
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 200 g Lentils, dry; 1 small Onions, red, raw; 2 clove Garlic, raw; 3 piece Pickles, cucumber, dill or kosher dill; 1 tsp Capers, canned; 1 tbsp CONCENTRATED TOMATO PASTE, TOMATO; 1 tsp Mustard, prepared, yellow; 2 tbsp Oil, olive, extra virgin; 1 tbsp Soy sauce made from soy (tamari); 0.5 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 1 bunch Parsley, fresh

Discover the recipe for the best lentil tartare, one that surprises even the most demanding gourmets in both taste and texture. This lentil tartare is a healthy, protein-packed alternative to the classic beef tartare.

Prep time

15 min

Cook time

20 min

Total time

35 min

Servings

Recipe

Lentils, dry

200 g

Onions, red, raw

1 small

Garlic, raw

2 clove

Pickles, cucumber, dill or kosher dill

3 piece

Capers, canned

1 tsp

CONCENTRATED TOMATO PASTE, TOMATO

1 tbsp

Mustard, prepared, yellow

1 tsp

Oil, olive, extra virgin

2 tbsp

Soy sauce made from soy (tamari)

1 tbsp

Spices, pepper, red or cayenne

0.5 tsp

Salt, table, iodized

1 pinch

Spices, pepper, black

1 pinch

Parsley, fresh

1 bunch

Pot Strainer Food processor or immersion blender Sharp knife

Per servingTotal

Calories:264.3 kcal1057.2 kcal

Protein:12.9 g51.7 g

Carbohydrates:35.1 g140.4 g

Fiber:1.1 g4.3 g

Water:32.3 ml129.3 ml

Fat:8.3 g33 g

Micronutrients

Sugar:1.7 g6.7 g

Saturated fat:1.2 g4.8 g

Cholesterol:0 mg0 mg

Sodium:304.5 mg1218 mg

Potassium:618.1 mg2472.5 mg

Calcium:51.4 mg205.7 mg

Iron:4.4 mg17.6 mg

Magnesium:63.1 mg252.3 mg

Zinc:2.1 mg8.4 mg

Phosphorus:209 mg835.8 mg

Vitamin C:12.4 mg49.6 mg

Vitamin A:44.8 µg179 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

Wash the lentils thoroughly and cook them in salted water until soft, but be careful they don't fall apart (about 20 minutes). Drain them and let them cool completely and dry off.

Finely chop the onion, garlic, pickles, capers and parsley as much as possible.

Pour two-thirds of the cooled lentils into a blender along with the olive oil, tomato paste, mustard, soy sauce and smoked paprika. Blend briefly to get a coarse paste.

Manually stir the remaining third of whole lentils and the chopped vegetables into the paste. This will give the tartare an authentic texture with chunky bits.

Season the spread with salt and pepper to taste. Before serving, place it in the refrigerator for at least 1 hour so all the flavors blend together optimally.

Nutritional benefits

Thanks to its high content of plant-based protein and dietary fiber, this lentil tartare supports long-lasting satiety and healthy digestion.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.