These gluten-free lentil bread buns are both healthy and delicious, made with soaked lentils, psyllium, and a hint of coriander. They’re perfect for those looking for a wholesome, fiber-packed bread alternative that’s easy to prepare and bake.
Preparation Time:
- Prep time: 10 minutes (plus 8 hours soaking time)
- Cook time: 25 minutes
- Total time: 35 minutes (excluding soaking time)
Ingredients:
- Lentils: 140g
- Water: Enough to soak the lentils overnight, plus 100 ml for blending
- Olive oil: 30 ml
- Salt: To taste
- Psyllium husk: 30g
- Ground coriander: 1 tsp
- Baking powder: 5g
- Vegetable oil: For greasing your hands
- Black sesame seeds: For topping
Directions:
- Soak the lentils:
- Place 140g of lentils in a bowl and fill it with water. Let the lentils soak for 8 hours or overnight to swell.
- Once soaked, drain any excess water.
- Blend the lentils:
- Add 50 ml of fresh water and 30 ml of olive oil to the soaked lentils.
- Using a blender, crush the lentils until smooth.
- Add more water and seasonings:
- Add an additional 50 ml of water to the lentil mixture.
- Season with salt to taste and stir in 30 grams of psyllium husk and 1 teaspoon of ground coriander.
- Mix well to combine all the ingredients.
- Incorporate the baking powder:
- Add 5 grams of baking powder and mix thoroughly.
- Shape the buns:
- Grease your hands with vegetable oil to prevent the dough from sticking.
- Shape the dough into small buns and place them on a baking sheet lined with parchment paper.
- Top and bake:
- Sprinkle the buns with black sesame seeds for a decorative and flavorful touch.
- Bake in a preheated oven at 180°C (356°F) for 25 minutes, or until the buns are golden brown and cooked through.
- Cool and serve:
- Once baked, remove the buns from the oven and place them on a wire rack to cool completely.
- Enjoy your freshly baked, healthy, and tasty lentil bread buns!
Serving Suggestions:
- Serve with avocado, hummus, or your favorite plant-based spread for a nutritious snack.
- These buns can also be enjoyed as a side with soups or salads.
Cooking Tips:
- Make sure to drain excess water from the soaked lentils before blending to achieve the right dough consistency.
- Psyllium husk helps bind the ingredients together and adds fiber.
Nutritional Benefits:
- Lentils provide protein and fiber.
- Psyllium is excellent for digestive health.
- Olive oil adds healthy fats.
Dietary Information:
- Gluten-free, vegan, and high in fiber.
Storage Tips:
- Store the buns in an airtight container at room temperature for up to 2 days or refrigerate for up to 5 days.
- You can also freeze them for longer storage, thawing them when ready to eat.
Why You’ll Love This Recipe:
- Nutrient-dense: High in protein, fiber, and healthy fats.
- Easy to prepare: Requires minimal ingredients and simple steps.
- Diet-friendly: Suitable for gluten-free and vegan diets.
Conclusion:
These lentil bread buns are a unique, healthy alternative to traditional bread, perfect for anyone looking to incorporate more plant-based and gluten-free options into their diet. The simple preparation and delicious result make them a go-to recipe for busy days.
Frequently Asked Questions:
- Can I use red or green lentils for this recipe?
Yes, you can use any variety of lentils, though red lentils will cook faster and have a softer texture. - Is psyllium husk necessary?
Psyllium husk acts as a binder, especially in gluten-free recipes. You can try chia or flax seeds as alternatives. - How long should I soak the lentils?
Soaking for 8 hours or overnight is ideal to soften them. - Can I freeze the buns?
Yes, these buns freeze well and can be thawed as needed. - What can I substitute for coriander?
You can use cumin, thyme, or your preferred herbs and spices for a different flavor.