Seit ich dieses vegane Steak kenne, will meine Familie kein Fleisch mehr

Ingredients

• 200 g Brown Lentils (rinsed; about 1 cup)
• 2 small Onion (peeled and diced; one for lentil mix, one for sauce)
• 2 cloves Garlic (minced)
• 80 g Rolled Oats (about 1 cup; quick oats work well)
• 3 tbsp Tomato Paste (divided use: 2 tbsp for patties, 1 tbsp for sauce)
• 2 tbsp Soy Sauce (divided use: 1 tbsp for patties, 1 tbsp for sauce)
• 1 tsp Paprika (sweet paprika)
• 2 tbsp All-Purpose Flour (divided use: 1 tbsp for patties, 1 tbsp for sauce)
• 1 tsp Salt
• ½ tsp Black Pepper
• 1 small Carrot (peeled and diced)
• 400 ml Vegetable Broth (about 1 ¾ cups)
• 120 g White Beans (drained and rinsed; about one small can)
• 1 tsp Balsamic Vinegar
• 1 tsp Maple Syrup
• 2 tbsp Cooking Oil (e.g., olive oil, for searing)

Instructions

1. Cook the lentils

   Rinse the brown lentils, then place them in a pot with enough water to cover. Bring to a boil, reduce to a simmer and cook for 10‑12 minutes until just tender. Drain well.

   Time: PT12M

   Temperature: medium heat

2. Sauté onion and garlic for the patty mix

   In a small skillet, heat 1 tsp oil over medium heat. Add the diced onion and minced garlic, sauté for about 3 minutes until softened and fragrant.

   Time: PT3M

   Temperature: medium heat

3. Combine patty ingredients and rest

   In a mixing bowl combine the cooked lentils, sautéed onion‑garlic, rolled oats, 2 tbsp tomato paste, 1 tbsp soy sauce, paprika, 1 tbsp flour, salt and pepper. Mix thoroughly, then let the mixture rest for 10 minutes to allow the oats to absorb moisture.

   Time: PT15M

4. Sauté onion and carrot for the sauce

   In the saucepan, heat 1 tsp oil over medium heat. Add the second diced onion and sauté 2 minutes, then add the diced carrot and continue sautéing for another 3 minutes until both are softened.

   Time: PT5M

   Temperature: medium heat

5. Add tomato paste and flour, toast briefly

   Stir in 1 tbsp tomato paste and cook for 1 minute. Sprinkle the remaining 1 tbsp flour over the vegetables and stir for another 1‑2 minutes to form a light roux.

   Time: PT3M

   Temperature: medium heat

6. Simmer sauce with broth and beans

   Pour in the vegetable broth, add the drained white beans, 1 tbsp soy sauce, balsamic vinegar, and maple syrup. Bring to a gentle boil, then reduce heat and simmer for about 10 minutes, stirring occasionally, until the sauce reduces and thickens slightly.

   Time: PT10M

   Temperature: low simmer

7. Form the patties

   Divide the rested lentil‑oat mixture into 8 equal portions. With damp hands, shape each portion into a flat patty about 1 cm thick.

   Time: PT5M

8. Sear the patties

   Heat 2 tbsp oil in a skillet over medium‑high heat. Add the patties and cook 3 minutes on each side, or until a dark, crispy crust forms. Transfer to a plate and keep warm.

   Time: PT6M

   Temperature: medium‑high heat

9. Serve

   Plate the crispy lentil‑oat patties and spoon the vegetable‑bean sauce over or beside them. Enjoy hot.

   Time: PT0M

Nutrition Facts

Calories

250

Protein

12 g

Carbohydrates

30 g

Fat

8 g

Fiber

8 g

Ingredient Substitutions

• Instead of Brown Lentils: Green Lentils, Red Lentils
• Instead of Onion: Shallots
• Instead of Garlic: Garlic powder (½ tsp)
• Instead of Rolled Oats: Oat flour
• Instead of Tomato Paste: Tomato puree
• Instead of Soy Sauce: Tamari
• Instead of Paprika: Smoked paprika
• Instead of All-Purpose Flour: Gluten‑free flour blend
• Instead of Carrot: Parsnip
• Instead of Vegetable Broth: Water + bouillon cube
• Instead of White Beans: Chickpeas
• Instead of Balsamic Vinegar: Apple cider vinegar
• Instead of Maple Syrup: Agave nectar
• Instead of Cooking Oil: Canola oil, vegetable oil

Equipment Needed

• Mixing Bowl
• Saucepan
• Skillet
• Cutting Board
• Chef's Knife
• Measuring Cups
• Measuring Spoons
• Spatula
• Ladle (optional)
• Plate (optional)

Critical Steps — Do Not Skip

• Cooking lentils until just tender but not mushy
• Resting the lentil‑oat mixture for proper binding
• Simmering the sauce until it thickens without burning
• Searing patties until a dark crust forms without over‑cooking the interior

Chef Tips from the Video

• Press the patties with a spatula while searing for an even crust.
• For extra flavor, add a pinch of smoked paprika to the patty mix.
• Use a cast‑iron skillet for the best crust formation.

Troubleshooting

Storage

Refrigerator: Store patties and sauce separately in airtight containers for up to 3 days.

Freezer: Freeze cooked patties (unseared) in a single layer, then transfer to a zip‑top bag; keep for up to 2 months.

Room temperature: Do not store at room temperature; refrigerate promptly.

Make-Ahead Tips

• Prepare the lentil‑oat mixture a day ahead and refrigerate; shape patties just before cooking.
• The sauce can be made up to 2 days in advance; reheat gently before serving.

Frequently Asked Questions