Today we will dedicate ourselves to the realization of a recipe in full “Popeye” style: the protagonists are in fact the spinach! I decided to veganize (and "heal") a dish as much loved as it is greedy: spinach. No meat therefore in these vegan-cutlets with spinach: only vegetables, taste and imagination! Let's see what ingredients we need to prepare vegan spinach!
Video of the Recipe
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Identity Card of the Recipe
- 107 KCal Calories per serving
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Ingrediants
For 3 baby spinach
- Ready food, boiled: 250 g of chickpeas
- Fresh food: 80 g of spinach
- Whole food: about 50 g of stale bread
- Q.b. (About 100 ml) of soy milk
- Q.b. of salt
- Q.b. of pepper
- Untreated lemon juice
- About 100 g of corn flakes
- If needed: 1 tablespoon of breadcrumbs
Materials Needed
- Mixer
- Chopping board
- Baking paper
- Baking plate
- Scoop
Preparation
- Dice the stale wholemeal bread and soak it in hot soy milk.
- Wash the spinach leaves and dry them gently.
- Combine the boiled chickpeas and spinach in a blender. Season with salt and pepper, add a couple of tablespoons of lemon juice. Blend everything until you get a thick cream.
Why use lemon?
The acid flavor of lemon goes very well with legumes! In addition, the vitamin C present in lemon increases the bioavailability of the iron present in spinach!- Squeeze the soaked bread and add part of it to the spinach cream. Blend again and, if necessary, add more soaked bread until you get a soft and slightly sticky consistency.
Did you know that
In this recipe we used chickpeas, but it is possible to prepare vegan spinach with other legumes to taste: beans, soy, peas, etc.
If the consistency of the dough is too soft, it is advisable to correct the creaminess by adding grated bread.- Preheat the oven to 180 ° C.
- Meanwhile, crumble the corn flakes with your hands. Take a third of the spinach mixture and roll it in the corn crumbs. Turn the meatball several times to make the breading adhere, and flatten it with your hands to give it the classic shape of spinach.
- Proceed in this way with the remaining dough: you will get 3 spinach.
- Gently place the vegan spinach on a plate lined with parchment paper and cook at 180 ° C for 15 minutes.
- Serve with fresh salad or baked potatoes.
Alice's comment - PersonalCooker
Vegan spinach is delicious with a squeeze of lemon, perhaps paired with a fresh salad. The top of lightness and maximum taste: what more could you want?Nutritional values and Health Comment on the recipe
Vegan Spinach is a food without ingredients of animal origin, therefore without cholesterol. They have a moderate energy intake, with a caloric prevalence attributable to carbohydrates, while proteins and lipids are marginal.
Fiber is very abundant.
Vegan Spinach are suitable for any type of diet, including lactose intolerance; however, due to the presence of breadcrumbs, they must be excluded from the diet for celiac disease. The average portion is about 200-300g (215 -320kcal).
