Healthy Lentil Bread Recipe

Healthy Lentil Bread Recipe

Ingredients

• 1 ¼ cups (250 g) lentils, soaked for 8 hours
• 2 ⅞ cups (700 ml) water (for soaking)
• 100 ml (3.4 fl oz) water (for blending)
• 2 tbsp olive oil (30 ml)
• 2 tbsp rice flour (16 g)
• 1 tsp turmeric (5 g)
• 1 tbsp ground coriander (7 g)
• 1 tsp baking powder (4 g)
• 2 tbsp psyllium husk (16 g)
• Salt, to taste
• 1 tbsp lemon juice (15 ml)
• Vegetable oil, for greasing the pan
• A handful of sunflower seeds
• A handful of sesame seeds

Step-by-Step Instructions

1. Soak the Lentils

1. Soak the lentils: Place 250 grams of lentils in a large bowl and cover with 700 ml of water. Let the lentils soak for 8 hours or overnight. This helps soften the lentils and makes them easier to blend into a smooth batter.
2. Drain and rinse: After soaking, drain any excess water and rinse the lentils under cold water.

2. Blend the Lentils

1. Add water: After rinsing, transfer the soaked lentils to a blender or food processor. Add 100 ml of fresh water to the lentils.
2. Blend until smooth: Blend the lentils until you achieve a smooth, even consistency. Ensure there are no large pieces left in the mixture.
3. Incorporate olive oil: While blending, gradually pour in 2 tablespoons of olive oil. This adds moisture and helps bind the bread dough.

3. Prepare the Dry Ingredients

1. Mix dry ingredients: In a separate bowl, combine the following:
   • 2 tablespoons rice flour
   • 1 teaspoon turmeric
   • 1 tablespoon ground coriander
   • 1 teaspoon baking powder
   • 2 tablespoons psyllium husk
2. Stir well: Ensure the dry ingredients are thoroughly mixed to evenly distribute the baking powder and spices.

4. Combine the Wet and Dry Ingredients

1. Add dry ingredients to lentil mixture: Gradually add the dry ingredient mixture into the lentil batter. Stir or blend until everything is well combined.
2. Season with salt: Add salt to taste, adjusting the seasoning based on your preference.
3. Check the consistency: If the batter appears too runny, you can add an extra tablespoon of rice flour to thicken it slightly.
4. Add lemon juice: Stir in 1 tablespoon of lemon juice. This adds a subtle tang to the bread and enhances the overall flavor.

5. Prepare the Pan and Batter

1. Grease the bread pan: Lightly grease a loaf pan with vegetable oil to prevent the bread from sticking during baking.
2. Pour in the batter: Transfer the lentil batter into the greased pan, spreading it out evenly with a spatula.
3. Top with seeds: Sprinkle a handful of sunflower seeds and sesame seeds on top of the batter. These seeds add texture and a nutty flavor to the  bread.

6. Bake the  Bread

1. Preheat the oven: Set your oven to 200°C (392°F) and allow it to preheat fully before baking.
2. Bake for 60 minutes: Place the bread pan in the oven and bake for 60 minutes, or until the bread is golden and firm to the touch. You can check for doneness by inserting a toothpick into the center of the bread—if it comes out clean, the bread is ready.

7. Cool and Serve

1. Let it cool: Once baked, remove the bread from the oven and allow it to cool in the pan for about 10-15 minutes. Then, transfer the loaf to a cooling rack to cool completely.
2. Slice and serve: Once the bread is fully cooled, slice and enjoy! Serve with your favorite spread, dip, or use it as a base for sandwiches.

Tips for Success

• Psyllium Husk: This ingredient is key to binding the bread and keeping it moist. Psyllium husk acts as a natural thickener and helps improve the texture.
• Soaking Lentils: Be sure to soak the lentils for at least 8 hours. This step ensures that they blend easily and contribute to a smooth batter.
• Storage: Store the bread in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. You can also freeze slices for later use.

Nutrition Information (Per Serving)

• Calories: 170 kcal
• Carbohydrates: 24 g
• Protein: 6 g
• Fat: 6 g
• Fiber: 5 g
• Sodium: 150 mg

Health Benefits

This lentil bread is rich in plant-based protein and dietary fiber, making it a satisfying and healthy alternative to traditional bread. Here are some of its health benefits:

• Lentils: A great source of protein, fiber, and essential nutrients like iron and folate, lentils help support heart health, digestion, and energy levels.
• Psyllium Husk: Packed with soluble fiber, psyllium husk promotes digestive health, helps regulate blood sugar levels, and supports weight management.
• Turmeric: Known for its anti-inflammatory and antioxidant properties, turmeric is a powerful spice that can support overall health.
• Pumpkin and Sesame Seeds: These seeds add texture and healthy fats, as well as magnesium, zinc, and protein, which are great for heart and bone health.