This flourless bread recipe is packed with nutrients and is perfect for those looking to enjoy bread without the use of traditional flour. Using ground lentils as the base, combined with psyllium seeds and a mix of pumpkin and sunflower seeds, this bread is not only gluten-free but also rich in fiber, protein, and healthy fats. It’s easy to make, and the result is a delicious, dense, and satisfying loaf that’s perfect for any meal. Let’s dive into this healthy and delicious recipe!
Ingredients
- Ground Lentils: 3/4 cup (120 g), ground from whole lentils
- Water: 1 cup (240 ml)
- Olive Oil: 1 tablespoon (15 ml)
- Eggs: 2 large
- Salt: to taste
- Baking Soda: 1 teaspoon
- Apple Cider Vinegar: 1 tablespoon (15 ml)
- Psyllium Seeds: 1.4 oz (40 g)
- Pumpkin Seeds: 1 oz (30 g)
- Sunflower Seeds: 1 oz (30 g)
- Sesame Seeds: for topping (optional)
Yield: 1 loaf
Total Time: 1 hour 20 minutes
Step-by-Step Instructions
1. Preparation of the Lentils
- Grind the Lentils: Start by grinding 3/4 cup (approximately 120 g) of lentils in a coffee grinder or food processor until you achieve a fine, flour-like consistency. This will form the base of your flourless bread.
2. Mixing the Ingredients
- Combine Wet Ingredients: In a mixing bowl, combine the ground lentils with 1 cup of water, 1 tablespoon of olive oil, and 2 eggs. Add salt to taste.
- Mix Thoroughly: Whisk these ingredients together until you achieve a smooth, uniform dough.
3. Adding Key Elements
- Add Baking Soda and Vinegar: Add 1 teaspoon of baking soda and 1 tablespoon of apple cider vinegar. Pour the vinegar directly into the baking soda to activate it, then immediately add it to the dough.
- Include Psyllium Seeds: Add 1.4 ounces (about 3 tablespoons) of psyllium seeds to the mixture. Stir well to combine all the ingredients evenly. The dough will have a consistency similar to thick porridge.
4. Soaking and Improving the Nutritional Value
- Soak the Dough: Let the mixture sit for 10-15 minutes. This soaking period allows the psyllium seeds to absorb moisture, helping the dough to thicken and rise slightly, and enhancing its nutritional value.
5. Preparation of Seeds
- Toast the Seeds: In a dry pan over medium heat, toast 1 ounce (about 2 tablespoons) of pumpkin seeds and 1 ounce (about 2 tablespoons) of sunflower seeds. Stir frequently until they are slightly browned and aromatic, about 3-5 minutes.
- Add to the Batter: Add the toasted seeds to the batter and mix well. You will notice that the mixture has thickened significantly after the seeds are added.
6. Baking the Bread
- Prepare the Baking Mold: Line a deep, oblong, and narrow bread mold with baking paper and lightly grease it with a little oil.
- Shape the Dough: Spread the dough evenly into the prepared mold, flattening the top with a spatula. Brush a thin layer of vegetable oil over the top of the dough to help create a nice crust.
- Add Toppings: Optionally, make a small incision along the top of the dough and sprinkle with sesame seeds for added texture and flavor.
- Bake: Place the mold in a preheated oven at 180°C (350°F). Bake for 50-60 minutes, or until the bread is firm and a toothpick inserted into the center comes out clean.
- Cool and Serve: Allow the bread to cool in the mold for about 10 minutes, then remove it and place it on a wire rack to cool completely before slicing.
Nutrition Information (Per Slice, Based on 12 Slices)
- Calories: 120 kcal
- Protein: 6 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Sugars: 1 g
- Total Fat: 6 g
- Saturated Fat: 1 g
- Sodium: 100 mg
Tips for Perfect Flourless Bread
- Ensure Proper Grinding: Make sure the lentils are finely ground to avoid a grainy texture in the bread.
- Allow Adequate Soaking Time: Letting the dough soak allows the psyllium seeds to fully hydrate, which is essential for the bread’s structure and texture.
- Monitor Baking Time: Check the bread towards the end of the baking time to ensure it doesn’t overbake. It should be firm to the touch with a nicely browned crust.
This flourless bread is a fantastic, healthy alternative to traditional bread, offering plenty of protein, fiber, and healthy fats without any refined flour. It’s perfect for sandwiches, toast, or simply enjoyed on its own. Enjoy making and savoring this nutritious bread!
