Better Than Meat! Tuna Lentil Patties with 3x More Omega-3 🐟

Hey friends! Today we're making incredibly delicious and healthy patties that will definitely surprise you! There’s no meat in this recipe, but the flavor is so rich that even meat lovers will be amazed 😍

If you love healthy eating and want to try something new, make sure to subscribe to the channel and share this video with your friends! 🔔💬

🔥 Recipe Calories (only healthy ingredients):

📊 PATTIES (total):
Calories: 1,235 kcal

🧆 1 PATTY (14 patties total):
Calories: ≈ 88 kcal
Protein: ≈ 6.7 g
Fat: ≈ 2.5 g
Carbs: ≈ 9.8 g

📊 SAUCE (total):
Calories: 314 kcal

🥄 1 SERVING OF SAUCE (1 of 14):
Calories: ≈ 22.4 kcal
Protein: ≈ 1.35 g
Fat: ≈ 1.59 g
Carbs: ≈ 1.34 g

✅ 1 PATTY + SAUCE (1 serving):
Calories: 88 + 22.4 = 110.4 kcal
Protein: 6.7 + 1.35 = 8.05 g
Fat: 2.5 + 1.59 = 4.09 g
Carbs: 9.8 + 1.34 = 11.14 g

📝 Recipe and Ingredients:

1 cup (200 g) lentils
Soak for a few hours or overnight. Rinse and drain.
2 eggs
Blend with immersion blender
1 tightly packed cup (50 g) spinach
Blend with immersion blender
1 onion
Olive oil
Sauté until golden
Salt, black pepper
1/2 cup (120 g) canned tuna
1 garlic clove
3–4 tablespoons chopped herbs (1 bunch)
2 tablespoons psyllium
Let sit for 10–15 minutes
Olive oil for frying
Grease hands with oil, form patties, and fry on both sides until golden-brown

🥑 While patties cook, prepare this delicious and healthy sauce:
Avocado
1 boiled egg
Red bell pepper
1–2 tablespoons chopped green onion
Salt to taste
1 tablespoon lemon juice
1/3 cup (100 g) Greek yogurt

🩺 Health Conditions This Recipe May Help With:

‼️ Consult your doctor before consuming this recipe.

This dish may be helpful for:

Insulin resistance and type 2 diabetes — thanks to lentils, spinach, and psyllium, which slow carbohydrate absorption and help regulate blood sugar levels.

Cardiovascular health — due to the high content of fiber, omega-3s, and potassium.

Weight management or weight loss — because it’s low in calories, high in protein, and very filling.

Constipation and digestive issues — due to the fiber in psyllium and vegetables.

🌿 Health Benefits of Key Ingredients:

Lentils
Rich in plant-based protein, iron, and fiber. Help stabilize blood sugar and keep you full longer.

Spinach
Packed with vitamins A, C, K, folic acid, and antioxidants. Supports immunity and bone health.

Tuna
Provides omega-3 fatty acids and protein — great for heart and brain health.

Psyllium
A fantastic source of soluble fiber. Improves digestion and gently cleanses the intestines.

Avocado
Full of healthy fats, potassium, and B vitamins. Supports vascular and nervous system health.

Greek yogurt
A probiotic and protein source that promotes gut health and strengthens the immune system.

Red bell pepper
High in vitamin C and beta-carotene — good for skin and immune support.

🎬 Try making these patties and the sauce, and let me know in the comments what you think!
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