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Zucchini small boats filled with mint lentils

ingredients

servings

1

Sesame

10 grams

Fresh mint

5 leafs

Iodized salt

to taste

Extra virgin olive oil

1 spoon

Homemade tomato sauce

200 mL

Vegetable broth

1 glass

Shallots

1 unit

Red lentils, peeled

70 grams

Courgette

2 unit

first courses from Italy

Zucchini small boats filled with mint lentils

Zucchini small boats filled with mint lentils

vegan high in fiber source of B vitamins high in iron source of C vitamins high in potassium high in magnesium with good fats

ready in

1 hour

difficulty

daily requirement

100% Fat

100% Protein

100% Carbohydrates

translated by Italian with google translate

Zucchini small boats filled with mint lentils

Mint is known for its digestive and antispasmodic properties, as the oils it contains (like menthol, thymol ...) have carminative effects. While zucchini are a great choice during the summer, as rich in potassium and water, as well as folic acid and antioxidants.

Zucchini small boats filled with mint lentils step 1

step 1

Wash the courgettes and cut them in half lengthwise and then half lengthwise. Empty each courgette half of the inner pulp so as to obtain 8 small boats, add salt and set aside.

Zucchini small boats filled with mint lentils step 2

step 2

Cook 70 g of dried lentils in about 3 parts of water for 15-20 minutes starting from the boil (at the end all the water must be completely absorbed).

Zucchini small boats filled with mint lentils step 3

step 3

Meanwhile, reduce the zucchini pulp into pieces, slice the shallot and fry it together with the zucchini pulp in a pan, adding the broth or cooking water cooked in previous days.

Zucchini small boats filled with mint lentils step 4

step 4

Let the zucchini cook until they are so soft that they are crushed with a fork. When cooked lentils with zucchini, combine them together and form a puree with a fork. Add the chopped mint leaves.

Zucchini small boats filled with mint lentils step 5

step 5

Allow the filling to cool.

Zucchini small boats filled with mint lentils step 6

step 6

Fill each zucchini bar with the mixture, take an oven pan and cover it with tomato sauce, then place the boats, oil and salt. Bake for 20 minutes at 180 ° C.

Zucchini small boats filled with mint lentils step 7

step 7

When cooked, add the sesame seeds and start the grill for a few minutes.

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