This Lentil Flatbread is a gluten-free and high-fiber alternative to traditional bread. Made with lentils, psyllium husk, and a touch of seasoning, it’s a nutritious option for those looking for a healthy bread substitute. Topped with black sesame seeds for added flavor and crunch, this flatbread is perfect for sandwiches, wraps, or as a side to your favorite dishes.
Preparation Time
- Prep Time: 10 minutes (excluding soaking time)
- Cook Time: 20 minutes
- Total Time: 30 minutes
Ingredients
- 140 g lentils (red or brown)
- Water: Enough to soak the lentils overnight, plus 100 ml for blending
- 30 ml olive oil
- Salt: To taste
- 30 g psyllium husk
- 1 tsp ground coriander
- 5 g baking powder
- Vegetable oil: For greasing your hands
- Black sesame seeds: For topping
Directions
- Soak the Lentils
- Rinse the lentils thoroughly and soak them in enough water to cover them overnight.
- Blend the Lentils
- Drain the soaked lentils and transfer them to a blender or food processor.
- Add 100 ml of water and blend until smooth.
- Prepare the Dough
- Transfer the blended lentils to a mixing bowl.
- Add olive oil, salt, psyllium husk, ground coriander, and baking powder.
- Mix well to form a dough. Allow the dough to rest for 5-10 minutes to let the psyllium husk absorb the moisture and thicken.
- Shape the Flatbread
- Lightly grease your hands with vegetable oil to prevent sticking.
- Divide the dough into equal portions and shape them into flat rounds or rectangles, about 1 cm thick.
- Cook the Flatbread
- Preheat a non-stick skillet or griddle over medium heat.
- Place the shaped dough pieces onto the skillet.
- Sprinkle black sesame seeds on top and press lightly to adhere.
- Cook each side for 3-4 minutes, or until golden brown and firm.
- Serve
- Let the flatbread cool slightly before serving. Enjoy warm or at room temperature.
Serving Suggestions
- Use as a wrap for sandwiches or gyros.
- Serve with hummus, baba ganoush, or guacamole for dipping.
- Pair with soups or stews as a gluten-free bread option.
- Top with avocado, smoked salmon, or a fried egg for a hearty snack.
- Slice into wedges and serve as a side for curries or salads.
Cooking Tips
- Ensure the lentils are well blended to avoid a gritty texture in the flatbread.
- Adjust the thickness of the dough to your preference, but thinner flatbreads cook more evenly.
- Use a silicone spatula for easy flipping on the skillet.
- Store leftover flatbread in the refrigerator and reheat in a skillet before serving.
- Experiment with spices like cumin or paprika for different flavor profiles.
Nutritional Benefits
- Rich in Fiber: Psyllium husk and lentils contribute to improved digestion.
- High in Protein: Lentils provide plant-based protein, ideal for vegetarians and vegans.
- Gluten-Free: Made without wheat or other gluten-containing ingredients.
- Low-Fat: Contains healthy fats from olive oil and minimal saturated fats.
Dietary Information
- Vegan-Friendly: Contains no animal products.
- Gluten-Free: Made with lentils and psyllium husk instead of flour.
- Low-Glycemic: Lentils provide a slow-release source of energy.
Nutritional Facts (Per Serving)
- Calories: 140
- Protein: 6 g
- Fat: 5 g
- Carbohydrates: 16 g
- Fiber: 8 g
- Sodium: 200 mg
Storage
- Room Temperature: Store in an airtight container for up to 1 day.
- Refrigerator: Keep in the fridge for up to 5 days.
- Freezer: Wrap individually and freeze for up to 1 month. Thaw before reheating.
Why You’ll Love This Recipe
- Easy and Quick: Minimal ingredients and straightforward preparation.
- Nutritious: Packed with protein, fiber, and essential nutrients.
- Versatile: Works well as a base for meals or as a snack.
- Diet-Friendly: Suitable for various dietary preferences and restrictions.
Conclusion
This Lentil Flatbread is a wholesome, versatile recipe that combines simplicity with nutrition. Whether you’re looking for a gluten-free bread option or a high-fiber snack, this flatbread delivers on flavor and health. Try it today, and enjoy the benefits of homemade, healthy bread that fits perfectly into your diet!
Frequently Asked Questions
- Can I use a different type of lentil?
- Yes, red, green, or brown lentils work, but red lentils blend the smoothest.
- What can I use instead of psyllium husk?
- Chia seeds or ground flaxseeds are good alternatives, but adjust the quantity as they absorb differently.
- Can I bake the flatbread instead of cooking on a skillet?
- Yes, bake at 200°C (400°F) for 10-12 minutes, flipping halfway.
- Can I freeze the dough?
- Yes, shape the flatbreads and freeze them uncooked. Cook directly from frozen.
- Can I add other spices or herbs?
- Absolutely! Cumin, paprika, parsley, or rosemary make excellent additions.
- How do I make the flatbread crispier?
- Cook over medium-high heat and press lightly with a spatula during cooking.
- Can I skip the black sesame seeds?
- Yes, they are optional but add a nutty flavor and crunch.
- How do I know the flatbread is cooked through?
- It should feel firm and golden brown on both sides.
- Can I use this dough for other recipes?
- Yes, it works as a pizza base or even rolled thinner for crackers.
- How do I prevent the dough from sticking?
- Grease your hands and the skillet lightly with oil.