A GUT LOVING LENTIL BURGER RECIPE FULL OF PREBIOTICS!
What’s the difference between a ‘prebiotic’ and a ‘probiotic’? This is a question many people ask, so here’s the answer:
A probiotic is the good, friendly bacteria found in the gut. A prebiotic is the food the good bacteria eat, such as fibre. And to have a healthy gut we need to have both.
So what can we eat that contains prebiotics?
– Fruits such as bananas and apples.
– Onions & Garlic.
– Veg such as cabbage, asparagus, leeks, artichokes and root vegetables.
– Beans & legumes such as chickpeas, lentils and peas.
– Oats and other whole grains.
And if you’re feeling a bit creative in the kitchen, here’s a recipe for lentil burgers that will keep you and your microbes feeling full!
YOU WILL NEED:
A food processor
1 carrot, grated
½ Onion
3 Cloves of garlic
150g cooked green or brown lentils – these need to be strained and dried using kitchen towel to get rid of the excess water.
80g cooked chickpeas – again, patted dry.
2 large eggs
50g oats (porridge oats)
Salt and pepper to season
1 tsp. chilli powder (or a few dashes of tobacco sauce will do the trick!)
1 tsp. smoked paprika
Flour for dusting – any flour will do
Coconut oil or extra virgin olive oil to fry
METHOD:
1. Place your onion and garlic into the food processor and pulse until roughly chopped.
2. Place the lentils, chickpeas, eggs, oats, salt, pepper, paprika and chilli into the food processor and pulse until the mixture looks smooth yet not a paste.
3. Remove from the processor and stir in your grated carrot.
4. Divide the mixture into 6 portions and shape into burger patties about 1 inch thick. – If your mixture is too wet whizz up a few more oats and add them to the mix so it’s easier to manage.
5. Dust the patties with flour on both sides.
6. Heat a thin layer of oil in a frying pan and when hot, add the patties cooking for around 5 minutes on each side on a medium heat – don’t over heat the oil.
7. Make sure they’re cooked through and serve with a green salad or in a bun with tomatoes and avocado. And if you’re feeling even more adventurous, grate some cucumber and mix with some natural live yogurt for a great dip!
Tip: They’re also really yummy cold, so take them into work the next day with some guacamole or hummus for a super tasty, filling lunch!
