Month: May 2024

This recipe for a healthy, gluten-free meal is a great alternative to traditional pancakes made with wheat flour. Gluten-free lentil pancakes with spinach and feta cheese are a delicious and nutritious option for people who struggle with gluten intolerance or simply want to diversify their diet. The ingredients used in the recipe are well balanced in terms of nutritional value. Red lentils, which constitute the base of pancakes, are a rich source of vegetable protein, fibre and various minerals, such as iron and magnesium. The addition of spinach enriches the dish with vitamins, minerals and antioxidants, while feta cheese is a source of high-quality animal protein, adding intense flavour to the dish and ensuring the proper consistency of the stuffing. This nutritious dish can be a great idea for breakfast, lunch or dinner. You can serve them alone or in combination with your favourite vegetables or salad. Apart from the step of soaking the lentils for at least 5 hours (which is worth thinking about in advance), the recipe is quick and easy to prepare. It does not require complicated cooking techniques or rare ingredients, so it can be accessible to most people, constituting an interesting alternative to traditional gluten-containing dishes. If you are looking for healthy, tasty and easy to prepare meals, these gluten-free lentil pancakes with spinach and feta cheese will surely meet your expectations!

Author: Klaudia Buczek, MSc Eng., food technologist, dietitian

Lentil pre-soaking time:

5 hours (minimum)

Preparation time:

20 minutes

Ingredients:

• Red lentils – ½ cup
• Water (to pour over the lentils) – 1 glass
• Salt – a pinch
• Olive oil – 1 teaspoon
• Spinach – 100 g (4 – 5 handfuls)
• Feta cheese – 50 g

Preparation:

1. Rinse red lentils under running water.
2. Pour the lentils into a bowl and pour water 1 – 2 cm above the level of the lentils (the proportion of lentils to water is 1:2).
3. Leave to soak for at least 5 hours.
4. Add water to about 1 cm above the level of the lentils. Add a pinch of salt.
5. Blend until smooth.
6. Fry the pancakes in a pan greased with olive oil.
7. In a separate pan, simmer the spinach leaves in a small amount of water, then add the feta cheese cut into cubes.
8. Put the filling on the pancakes.

Nutritional values:

• Per entire recipe (2 pancakes): Caloric value: 523 kcal / Protein: 33,8 g / Fat: 19,0 g / Carbohydrate: 49,0 g
• Per serving (1 pancake): Caloric value: 261,5 kcal / Protein: 16,9 g / Fat: 9,5 g / Carbohydrate: 24,5 g
• Per 100 g: Caloric value: 104,6 kcal / Protein: 6,7 g / Fat: 3,8 g / Carbohydrate: 9,8 g