ingredients

For the pie shell:
80g of complete rice
30g of wild rice
4cuil. to c. corn flour (in dietary shop)
6cuil. to c. water

For garnish:
3cuil. to s. olive oil
1 small minced onion
225g of zucchini cut into cubes
250g cooked brown lentils
The zest and juice of 1citron
1cuil. to c. baking powder
2cuil. to s. chopped fresh coriander

Steps

Step 1

Pie base: oil a tart pan with a diameter of approx. Cook both rice as directed by the manufacturer. In a small bowl, mix cornmeal and water. Pour this mixture over the rice in a bowl. Salt, pepper and mix well. Lower in the mold and reserve. Preheat the oven to 180 ° C.

2nd step

Filling: heat 1cuil. to s. oil in a skillet, fry the onion and add the zucchini. Cover and cook for 10 minutes over low heat. Purée the lentils in the food processor, with the remaining oil, zest and lemon juice. Add the baking powder, mix. Add the cooked zucchini to the lentil purée.

Step 3

Assembly: spread the filling on the pie shell and bake approx. 35min. Let cool before cutting. Garnish with coriander.

tips

The opinion of the nutritionist:

This pie is the perfect combination for a complete dish. There are vegetables, legumes and cereals. In addition, the combination of the latter two elements makes it an excellent source of protein, providing the eight essential amino acids that are usually found only in animal proteins, unless legumes and cereals are combined.