Transform your plant-based dining experience with this innovative, protein-rich layered lentil flatbread. This unique creation combines the nutritional benefits of lentils with Mediterranean-inspired flavors, creating a satisfying meal that’s both wholesome and delicious. Perfect for those seeking healthy alternatives to traditional sandwiches, this recipe delivers a remarkable combination of textures and tastes.
Ingredients
For the Lentil Flatbread
- 180g red lentils (approximately 1 cup)
- 240ml oat milk (1 cup)
- 1 teaspoon dried garlic powder
- 1 teaspoon baking powder
- Salt and black pepper to taste
- 2-3 tablespoons refined olive oil for cooking
For the Filling
- 1 medium sweet potato (approximately 200g), cooked and mashed
- 1 medium onion, finely diced
- 2-3 cloves fresh garlic, minced
- 1 red bell pepper, diced
- 4-5 sun-dried tomatoes, chopped
- 2 tablespoons capers
- 2 tablespoons refined olive oil
- Salt to taste
For Garnish
- 3-4 tablespoons ketchup or tomato sauce
- Fresh dill, chopped
- Additional olive oil for cooking
Step-by-Step Instructions
Prepare the Lentil Batter (20 minutes)
- Grind the lentils in a coffee grinder or high-powered blender until they become a fine flour.
- In a large bowl, combine the ground lentils, dried garlic, baking powder, salt, and black pepper.
- Gradually add the oat milk while whisking to create a smooth batter.
- Let the batter rest for 10 minutes to thicken slightly.
Prepare the Filling (25 minutes)
- Heat olive oil in a large pan over medium heat.
- Add diced onion and minced garlic, sauté until golden brown (5-7 minutes).
- Add diced sweet peppers and continue cooking for 3-4 minutes.
- Mix in the mashed sweet potato, chopped sun-dried tomatoes, and capers.
- Season with salt to taste and set aside.
Cook the Flatbreads (20 minutes)
- Heat a large non-stick pan over medium heat with a small amount of olive oil.
- Pour half of the lentil batter into the pan, spreading it evenly to form a circle.
- Cover with a lid and cook for 3-4 minutes until the top begins to set.
- Carefully flip the flatbread using a plate and cook for an additional 2-3 minutes.
- Repeat with the remaining batter to make the second flatbread.
Assembly
- Spread ketchup or tomato sauce on the first flatbread.
- Layer the prepared filling evenly over the sauce.
- Place the second flatbread on top.
- Garnish generously with fresh chopped dill.
Nutritional Information
Per serving (1/4 of recipe):
- Calories: 320
- Protein: 12g
- Carbohydrates: 42g
- Fiber: 8g
- Fat: 14g
- Iron: 4mg
- Calcium: 60mg
Total Time:
- Preparation: 20 minutes
- Cooking: 45 minutes
- Total: 65 minutes
Professional Tips and Tricks
- Ensure the lentils are ground to a very fine powder for the smoothest batter.
- Maintain medium-low heat when cooking the flatbreads to prevent burning.
- Use a well-seasoned or non-stick pan to prevent sticking.
- Allow the filling to cool slightly before assembling to prevent sogginess.
Variations and Substitutions
- Replace sweet potato with butternut squash or pumpkin
- Substitute oat milk with any plant-based milk
- Use different herbs like basil or parsley instead of dill
- Add spinach or kale to the filling for extra nutrition
- Try different sauces like vegan pesto or hummus instead of ketchup
Common FAQs
Q: Can I prepare the components in advance?
A: Yes, the filling can be made up to 2 days ahead and stored in the refrigerator.
Q: How do I store leftover flatbreads?
A: Store assembled flatbread in an airtight container in the refrigerator for up to 3 days.
Q: Can I freeze the lentil flatbreads?
A: Yes, freeze the flatbreads separately (without filling) for up to 1 month.
Q: Is this recipe gluten-free?
A: Yes, all ingredients are naturally gluten-free, but verify your oat milk is certified gluten-free.
Storage and Make-Ahead Tips
- Store unassembled flatbreads in an airtight container for up to 5 days in the refrigerator.
- Prepare the filling up to 2 days in advance.
- Reheat flatbreads in a dry pan or toaster oven before assembling.
- For meal prep, store components separately and assemble just before serving.
- Freeze individual flatbreads with parchment paper between them.
This Mediterranean-inspired lentil flatbread offers a perfect balance of nutrition and flavor, making it an excellent choice for lunch, dinner, or even a hearty snack. The combination of protein-rich lentils and wholesome vegetables creates a satisfying meal that supports both health and taste preferences.
