El Weekly Steemit Health Challenge n. ° 4: Lentil Burgers, delicious, healthy for vegans

Eating healthy is one of the most important elements to have a good health and quality of life, it is also important to know what is the caloric and nutritional contribution of each food to choose the appropriate and not only that but prepare delicious dishes with a touch of health , know how to prepare them.

The dish with which I will participate in this contest, is very healthy, in addition to delicious is very healthy, can be used in breakfast, lunch and dinner.

Lentil Burgers

This dishes can be tasted without remorse, because it is low in calories and can also be enjoyed by vegans, since it has only proteins and vegetables.

Lentils: properties and health benefits

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Due to the beneficial properties of lentils, it is recommended that they be part of the diet of all groups of the population (children, adults, elderly, athletes, pregnant women).

Nutritional content

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Rich in slow-absorbing carbohydrates, highlighting the starch.
Proteins, high quality although incomplete because it is deficient in the essential amino acid methionine. Therefore, to obtain a perfect protein, we recommend the consumption of lentils along with cereals that do provide this amino acid (rice, quinoa, oats, wheat).
Low amount of fats, and those that contribute are healthy (mainly polyunsaturated fatty acids).
High amount of fiber
It contains a large number of vitamins, among which the vitamins of group B (B1, B2, B3, B6) and folic acid.
As for the minerals, they are rich in iron, zinc, potassium, phosphorus, magnesium and selenium.

INGREDIENTS

-200 Gr of green lentils
-1 onion
-2 Carrots
-2 garlic cloves
-1 bay leaf
-1 spoonful of olive oil
-1 small spoonful of salt.
-1 cup of flaked oatmeal
-100 gr of parsley

PREPARATION

1-Choose the lentils, rinse them, then place in a kitchen in hot water, until they soften, then remove from heat.

2-When the lentils are soft, remove from the kitchen and drain in a colander, let them sit at room temperature.

3- Cut the onion, the parsley, the garlic and grate the carrots into small cudritos.

4-Then sauté the onion the garlic and the parsley with the olive oil.

5-Then crush the lentils with a palette, also if you wish you can liquefy them.

6-Spray the oatmeal in the blender. Trim it until it is powdered.

7-Mix all the ingredients with the crushed lentils, add the onion, carrot, and the oatmeal, form a homogeneous mixture, then knead and make several hambuerguesas.

8-Place the hamburgers in a preheated teflon pan and let them roast on both sides, then serve them with vejetales, bread as you like.

Enjoy them, they are truly healthy and delicious.!!!!

Special greetings to @healthsquared and @sweetsssj, for this initiative to create these contests.