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SnackVegetarianBalancedMediterraneanVeganLegumes€

Homemade Vegan Lentil Tartare

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 time15 min
Cook time20 min
Total time35 min
Servings4

Recipe

Per servingTotal
Calories:265.4 kcal1061.4 kcal
Protein:13 g51.9 g
Carbohydrates:35.3 g141.2 g
Fiber:1.2 g4.7 g
Water:40.8 ml163.2 ml
Fat:8.3 g33.1 g
Micronutrients
Sugar:1.8 g7.1 g
Saturated fat:1.2 g4.8 g
Cholesterol:0 mg0 mg
Sodium:381.2 mg1524.7 mg
Potassium:628.5 mg2513.8 mg
Calcium:56.5 mg226 mg
Iron:4.4 mg17.7 mg
Magnesium:63.7 mg254.8 mg
Zinc:2.1 mg8.4 mg
Phosphorus:210.4 mg841.4 mg
Vitamin C:12.6 mg50.4 mg
Vitamin A:45.3 µg181.2 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

  1. 1Wash 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.
  2. 2Finely chop the onion, garlic, pickles, capers and parsley as much as possible.
  3. 3Pour 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.
  4. 4Manually 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.
  5. 5Season 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.