This apple and lentil seed bake is a hearty and wholesome meal that combines the goodness of lentils, seeds, oats, and apples. It’s a great option for breakfast, a snack, or even a light lunch. The dish is naturally gluten-free, vegan, and packed with protein, healthy fats, and fiber, making it a filling and nutritious choice for any time of day.
Ingredients:
- 120 grams lentils (dry)
- 30 milliliters olive oil
- 2 teaspoons ground rice (use a coffee grinder)
- 60 milliliters water
- 3 tablespoons ground flaxseeds (grind in a coffee grinder)
- 20 grams chopped pumpkin seeds
- 1 apple, chopped or grated
- Salt, to taste
- Chopped coriander, to taste
- 3/4 cup oats
- 10 grams baking soda
- Extra pumpkin seeds for topping
- Vegetable oil for greasing
Instructions:
- Soak the Lentils:
Place the lentils in a bowl and cover them with water. Let them soak for at least an hour. After soaking, drain and rinse them thoroughly. - Blend the Lentils:
Use an immersion blender to puree the soaked lentils until they become smooth. Add the olive oil to the mixture and blend it in until combined. - Prepare the Rice Flour:
Grind 2 tablespoons of rice into a fine powder using a coffee grinder. Set aside. - Mix the Flaxseed and Water:
In a small bowl, mix 3 tablespoons of ground flaxseeds with 6 tablespoons of water. Let it sit for a few minutes to thicken. - Prepare the Other Ingredients:
Roughly chop 20 grams of pumpkin seeds and set aside. Grate or chop the apple into small pieces. - Combine the Ingredients:
In a large bowl, combine the blended lentils, ground rice, flaxseed mixture, chopped pumpkin seeds, apple, salt, chopped coriander, oats, and baking soda. Stir well to ensure everything is evenly mixed. - Grease the Baking Dish:
Grease a baking dish with vegetable oil. Pour the mixture into the dish and spread it out evenly. Top with extra pumpkin seeds for added crunch. - Bake the Dish:
Preheat your oven to 180°C (350°F). Bake the mixture for 40–45 minutes, or until the top is golden brown and a toothpick inserted comes out clean. - Cool and Serve:
Let the bake cool for a few minutes before serving. It can be enjoyed warm or at room temperature.
Serving Suggestions:
- Serve with a dollop of yogurt or drizzle with honey for added sweetness.
- Pair with fresh fruit or a smoothie for a well-rounded breakfast or snack.
Kitchen Tips:
- Flavor Variations: You can experiment with different spices or herbs to adjust the flavor. Adding cinnamon, ginger, or nutmeg can give the bake a warmer, spicier taste.
- Crunchy Toppings: Try adding sunflower seeds, chopped nuts, or dried fruit on top before baking for added texture and flavor.
- Nutritional Boost: Lentils provide plant-based protein, while flaxseeds and pumpkin seeds add healthy fats, fiber, and essential minerals like magnesium and omega-3 fatty acids. Apples contribute antioxidants and extra fiber.
FAQs:
- Can I use canned lentils instead of dry?
Yes, canned lentils are a great substitute. Just rinse and drain them before using. You won’t need as much water since they are already hydrated. - Can I replace flaxseeds with another ingredient?
Yes, chia seeds are a great alternative. Use the same amount as flaxseeds, as they have a similar thickening effect when mixed with water. - Is this recipe gluten-free?
Yes, this dish is naturally gluten-free. If you want to ensure it’s entirely gluten-free, make sure to use certified gluten-free oats. - How long can I store leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 4 days. You can reheat individual portions in the microwave or oven. - Can I freeze this bake?
Yes, you can freeze the baked dish. Once cooled, wrap it tightly in plastic wrap and aluminum foil. It will last for up to 3 months in the freezer. - How can I make this dish sweeter?
For a sweeter flavor, consider adding dried fruit like raisins or cranberries. You can also sprinkle some cinnamon or nutmeg into the mixture before baking. - Is this recipe suitable for vegans?
Yes, this dish is vegan-friendly. The flaxseed mixture acts as a binding agent, replacing eggs and adding moisture. - Can I substitute the pumpkin seeds?
Yes, sunflower seeds or chopped nuts like walnuts or pecans would work well as alternatives to pumpkin seeds. - Is this a good option for kids?
Yes! This bake is low in sugar and packed with nutrients, making it a healthy choice for children. Adjust the spice levels to your child’s taste. - What can I serve with this bake?
This dish pairs well with fresh fruit, yogurt, or a side salad for a complete meal. It also makes a great snack or breakfast on its own.
Conclusion:
This apple and lentil seed bake is a nutritious, hearty dish that’s perfect for any time of day. With its balance of plant-based protein, healthy fats, and fiber, it’s a great addition to your diet. Whether you enjoy it warm or at room temperature, this recipe is sure to satisfy your hunger and provide lasting energy. Give it a try and enjoy a wholesome meal that’s as delicious as it is healthy!