Steak végétal facile ! Betterave & haricots rouges
Voici une recette de galette ou steak végétal très facile, rapide à réaliser !
Souvent les galettes que l’on peut trouver en supermarché ( bio ou pas d’ailleurs ) sont assez chères alors qu’elle sont faciles à réaliser. Elles peuvent même permettre d’accommoder des restes d’un autre repas et notamment les légumes cuits ou crus.
Pour réaliser cette recette à votre goût, n’hésitez pas à varier les légumes utilisés, les légumineuses et les assaisonnements. A vous de jouer !
Ingrédients 4 personnes
• 3 betteraves
• 200 gr d’haricots rouges
• 1 gousse d’ail
• 1 oignon rouge
• du Persil
• Sels aux Aromates
• Piment d’Espelette
• Poivre
• 1 c a S de psyllium
• 2 c a S de flocons d’avoine
• 1 c a S huile d’olive
Préparation 15 minutes :
Faire cuire à la vapeur deux betteraves coupées pendant 10min.
Rappez la troisième betterave crue.
Dans le blender, ajoutez les betteraves cuites et mixez-les.
Ajoutez ensuite tous les ingrédients : haricots rouges, flocons, psyllium, ail écrasé, sel, poivre, persil et piment.
Vous aurez une pâte un peu épaisse, vous pouvez y incorporer un peu d’eau.
Enlevez la préparation du blender et ajoutez-y la betterave râpée. Cela vous donnera de la texture.
Faites chauffer une poêle avec de l’huile d’olive ou de coco et disposez des cercles que vous remplirez de la préparation.
Laissez dorer 3 minutes de chaque côté.
Découverte des légumineuses
Les légumes secs ou légumineuses ont constitué pendant des millénaires la base de l’alimentation. Il y a de nombreux avantages à les réintroduire dans notre alimentation, en voici quelques-uns :
Les haricots rouges comme tous les légumes secs sont les aliments d’origine végétale les plus riches en protéines.
– Ces protéines végétales sont dépourvues d’acides gras saturés et participent donc à la prévention cardio-vasculaire et l’obésité entre autre.
– Très riche en fibres comme tous ses cousins de la famille des haricots-pois, le haricot rouge est aussi intéressant pour sa teneur en fer, en magnésium, en phosphore, et en vitamine B9.
– leur prix est très accessible !
Cette recette est déclinable à l’infini, vous pouvez remplacer la légumineuse par une autre : lentille verte, corail, pois chiche … de même pour le légume, les flocons et l’assaisonnement.Si vous ne mangez pas de viande ou que vous voulez tout simplement en limiter la consommation, cette recette est idéale et parfaitement équilibrée avec un belle assiette de légumes.
Crédit Photos : C’est si Bon Nutrition
Et vous, que pensez-vous de cette recette ? Envie de tester ?
Avez vous déjà testé la cuisine des steak végétaux ?
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