Protein Packed Crab And Lentil Cakes
As I grow in my knowledge about what my body needs versus just eating what I like, I am teaching myself how to combine the two to create the best me I can be this year. An incredibly important part of what our bodies need, is protein. I’m not saying here that we need to eat more meat. Gram for gram, there are certain plant based proteins that can rival or equal the amounts in animal proteins. One such protein is lentils. Talk about action packed. Not only are lentils high in protein, they are high in folate, potassium and a slew of antioxidants. They are inexpensive and relatively easy to cook.
Are you familiar with what protein does in our bodies? I think lentils are delicious. I love the ease of cooking, the ability to use them as not only extra protein, but extra flavor. Cooked lentils will last a solid week in your refrigerator and uncooked lentils have a year or so shelf life in a cool and dry pantry. Cooked lentils don’t have a lot of flavor. They tend to take on the tastes they are with. This makes lentils such a blank canvas though. They are more of a follower in a group of leaders or an accent to the party. Lentils come in different shapes and colors. I usually buy split lentils which are the beans chopped in half,. The split lentils cook faster than the whole lentils. I like to cook my lentils in a low salt or unsalted stock or broth after you have rinsed them with clean water. As they cook and re-hydrate, the lentils soften. I would cook three parts liquid to one part lentils. You can certainly cook the lentils in plain water. Personally though, I always look for ways to add more flavor to all of my recipes. I don’t recommend adding any salt to the water when you’re cooking lentils. It can make the lentils harden and less soft.
Another way to add flavor to lentils when cooking is just to add some herbs or chili peppers into a cheesecloth and steep in the water while the lentils are cooking. Kind of like a tea bag. Which you can use too. (Lemon or Peppermint tea works great!) Cheesecloth is found at any grocery store and good to keep around for many cooking projects. Steeping is just one handy use. Cut a small section out, (trace around your hand) add in your herbs or peppers, tie up the top tightly with some twine and plop into the water to cook along with the lentils. Remove it 3/4 of the way through and discard. I once steeped chopped jalapenos in water while cooking lentils and it gave some delicious flavor to a vegetarian stew. You’ll have the oils and flavor of the ingredient but a milder accented version depending on the strength and amount of steeping you do. For one cup of lentils, half of a jalapeno would be enough. Include the seeds into the cheese cloth. This is an optional step that is just a suggestion for adding flavors to your food. Now moving on to the important aspects of lentils. The protein!
Protein comes in many shapes and sizes. The information here about what protein does for our bodies is outstanding. Protein is the building block from which our bodies grow and obtain energy. Protein helps build muscles and maintain and replace bruised and wounded tissues in the body. Protein also helps maintain the immune system and all the organs in the body. It also helps cells grow. Protein replenishes blood and aids in the growth of our nails and hair. Protein in the form of hormones and enzymes keeps the metabolic process of the body healthy. The body’s immune system fights illnesses to keep itself healthy. Protein also works as antibodies to assist the functioning of the immune system. Proteins for kids does wonders in not only keeping and maintaining health, but helping their bodies to grow. We also get the good and essential carbohydrates from protein which provide the body with the energy and the brain power it needs everyday. Your body needs oxygen to function at its optimum. Protein assists in the production of hemoglobin, the part of blood that carries oxygen to all parts of the body.
Here is a delicious, protein rich recipe that is quick and simple. For a vegetarian version, I have substituted the crab for tofu or even used chopped portobella mushrooms.
Crab And Lentil Cakes
Easy to make protein cakes.
Ingredients
- 3/4 cup cooked lentils
- 12 oz crab meat 2 six ounce cans
- 2 tsp kosher salt
- 2 large eggs
- 1 cup breadcrumbs gluten free is okay too
- 1 tsp garlic powder
- 1 tsp Italian seasoning
Instructions
-
Cook the lentils according to package and spread them flat on a pan to cool down. Don't rinse.
-
Preheat oven to 400 degrees F.
-
Mix all ingredients in a large mixing bowl EXCEPT the breadcrumbs.
-
Line a baking sheet pan with parchment and spray with cooking spray.
-
Form large palm size balls and place on the cooking sheet.
-
Put the breadcrumbs in another separate small bowl and take turns rolling each ball into the bread crumbs and then lay it back onto the cookie sheet.
-
Gently press down on each ball. The shape should be flat and slightly thick so the ball does not roll around on the cookie sheet.
-
Bake 400 degrees for 10 to 12 minutes or until the breadcrumbs are lightly browned and dry.
Recipe Notes
I love to top these crab cakes with a delicious tangy tartar sauce or some buffalo seasoned sour cream. Mix 1 Tblsp of buffalo sauce (I love Frank's) with 1 c. of sour cream.
You can use fresh crab meat, but for this recipe, I would suggest getting crab that has been extracted from the shell already. I don't find a lot of reasons to waste time cracking shells here. I used canned crab for my recipe.
This recipe is my own. Picture from Pixabay.com. Please do not reproduce or use this this information without permission of Chef Julie or Emeraldmenus.com. This post does contain affiliate links which help sustain recipe testing and grocery bills.
