ZUCCHINI LENTILS PUFF WITH PIKE-PERCH
For 4 people:
200 g brown mountain lentils
1 unwaxed lemon
2 tbsp olive oil
1/2 tsp cinnamon powder
1 clove of garlic
400 g zander fillet
Salt
Pepper, freshly ground
400 g zucchini
1 bunch of chives
100 g feta cheese
2 eggs (size M)
50 g wheat flour
100 g green olives without stone
1. Cook lentils in water for about 20 minutes. pour off. Grate the lemon zest and squeeze the fruit. Mix the juice and zest with 1 tablespoon olive oil and cinnamon. Peel the garlic, cut into wedges.
2. Rinse zander, pat dry, season. Marinate with cinnamon oil. Leave for about 30 minutes. Wash and grate zucchini. Wash chives, cut into small pieces. Crush sheep’s cheese.
3. Mix the courgettes well with the lentils, eggs, chives, cheese and flour. Spice up. Heat the remaining oil. Fry crispy fritters from the mixture. drain the fish. Heat the marinade. Add garlic and olives. Fry the fish fillet in it for about 8 minutes. Serve with the fritters.
ca. 45 Minutes – per Person 520 kcal, Fat: 18 g
For 4 people:
180g black lentils
700g chicken breast
Salt
Pepper, freshly ground
3 sprigs rosemary
4 shallots
2 tbsp olive oil
150ml dry white wine
600g fresh spinach
leaves 400g cherry tomatoes 40g
hard Italian cheese
1. Cook lentils in water for about 20 minutes. pour off. Rinse chicken breast and pat dry. Season with salt and pepper. Preheat the oven to 200 degrees (180 degrees for a fan oven). Rinse rosemary, shake dry. Peel and dice shallots.
2. Heat 1 tbsp oil in a pan. Fry shallots. Add the meat and rosemary and fry briefly. Season with salt and pepper. Add white wine. Pour everything from the pan into a casserole dish and bake in the oven for about 15 minutes.
3. Wash and clean the spinach and tomatoes. Heat the remaining oil in a pan. Sauté the spinach with the lentils and tomatoes in it. Grate the cheese coarsely. Season vegetables with salt and pepper. Fold in the cheese. Serve chicken breast with lentil vegetables.
ca. 45 Minutes – per Person 520 kcal, Fat: 10 g
For 4 people:
300 g fennel
300 g potatoes
1 clove of garlic
250 g chicken breast
800 ml vegetable stock
2 teaspoons fennel seeds
0.1 g saffron threads
200 g yellow lentils
1 bunch of tarragon
salt
ground pepper
1. Wash, trim and quarter the fennel. Cut into narrow columns. Wash, peel and slice the potatoes. Peel and chop the garlic. Rinse chicken breast and pat dry.
2. Heat the vegetable stock with 600 ml water, fennel seeds and saffron in a saucepan. Cook the chicken fillet in it for about 6 minutes. Add the fennel, potatoes, lentils and garlic. Cook for another 10 minutes. Remove and chop the chicken. Put the pieces back into the pot. Continue cooking the soup for about 5 minutes.
3. Wash the tarragon, shake dry and pluck off the leaves. cutting. Season the soup with salt and pepper. Stir in the tarragon, serve the soup.
ca. 35 Minutes – per Person 330 kcal, Fat: 3 g
For 4 people:
150 g red lentils
2 long red peppers
4 spring onions
2 small aubergines
salt
ground pepper
1/2 bunch mint
50 g dried apricots
1 tablespoon olive oil
50 g raisins
150 g sour cream
1. Cook lentils in water for about 12 minutes. pour off. Wash, halve and deseed the peppers. Cut off the top of the onions in the upper third. scoop out onions. Chop the hollowed out. Clean the aubergines, halve them crosswise and hollow them out.
2. Preheat the oven to 200 degrees (180 degrees for a fan oven). Place vegetables in a casserole dish. Spice up. Bake in the oven for about 12 minutes. Wash and chop the mint. Dice apricots.
3. Heat oil. Sauté onion cubes in it. Add the raisins, apricots and lentils and sauté briefly. Add 50 ml water and the sour cream. Mix in the mint. Season everything with salt and pepper. Fill the lentil mixture into the pre-fried vegetables. Bake the vegetables in the oven for about 15 minutes. Serve.
ca. 40 Minutes – per Person 390 kcal, Fat: 11 g
For 4 people:
130 g green lentils
250 g green asparagus
Salt
200 g cucumber
2 sticks of celery
1/2 bunch of spring onions
1 lime
2 tbsp sesame oil
2 tbsp soy sauce Ground
pepper
1 tbsp sesame seeds
1. Cook the lentils in a little water for about 20 minutes. pour off. Wash the asparagus and cut off the ends. Steam in a saucepan with a little salted water for about 5 minutes. Drain and halve the asparagus spears.
2. Wash and trim the cucumber and celery. Halve the cucumber. Slice the celery and cucumber. Clean, wash and finely chop the spring onions. Mix lentils with asparagus, celery, cucumber and spring onions.
3. Halve and squeeze the lime. Whisk together the juice with the sesame oil and soy sauce. Season with salt and pepper. Mix the dressing well with the salad. Taste and let marinate for about 30 minutes. Roast the sesame seeds in a pan. Scatter over the salad and serve.
ca. 55 Minutes – per Person 210 kcal, Fat: 7 g
Many people only know them as soup with sausages. But the many lentil variants, all with a fine nutty taste, have a lot to offer for a healthy diet: They consist of a quarter of high-quality protein, provide lots of fiber, but also blood-forming iron, nerve-strengthening B vitamins and magnesium.
A little preparation trick: do not add salt to the water when cooking, otherwise the lentils will remain hard.
RED LENTILS only need to be cooked for a short time and are very decorative. Typically found in the Indian stew dal.
YELLOW LENSES, like red lentils, disintegrate very quickly. Well suited for soups and stews.
Like black and green lentils, BROWN MOUNTAIN LENTILS have a longer cooking time of around 20 minutes. Fit perfectly in buffers.
BLACK LENTILS (beluga lentils) taste particularly good with vegetables because of their pithy consistency.
GREEN LENTILS and brown mountain lentils are the best-known varieties. They remain al dente and are ideal for salads.
