Lentil Flatbread with Sunflower and Sesame Seeds is a nutritious and flavorful bread alternative that’s both gluten-free and vegan. Packed with protein from lentils and fiber from psyllium husk, this flatbread is a healthy option for those looking to enjoy something filling and wholesome without traditional flour. The sunflower and sesame seeds add a delightful crunch and nutty flavor, while spices like turmeric and coriander enhance its taste. This easy-to-make flatbread is versatile and can be served with dips, spreads, or alongside soups and salads. It’s an excellent choice for anyone following a plant-based or gluten-free diet.

Full Recipe:

Ingredients

Lentils: 1 ¼ cups (250 g), soaked for 8 hours
Water (for soaking): 2 ⅞ cups (700 ml)

Water (for blending): 100 ml (3.4 fl oz)
Olive oil: 2 tbsp (30 ml)
Rice flour: 2 tbsp (16 g)

Turmeric: 1 tsp (5 g)
Ground coriander: 1 tbsp (7 g)
Baking powder: 1 tsp (4 g)

Psyllium husk: 2 tbsp (16 g)
Salt: To taste
Lemon juice: 1 tbsp (15 ml)

Vegetable oil: For greasing the pan
Sunflower seeds: A handful
Sesame seeds: A handful

Step-by-Step Instructions

1. Soak the Lentils

Begin by soaking the lentils in 2 ⅞ cups (700 ml) of water for at least 8 hours or overnight. This softens the lentils, making them easier to blend and improving their digestibility.

2. Blend the Lentils

After soaking, drain the lentils and rinse them well.
Transfer the lentils to a blender and add 100 ml (3.4 fl oz) of water. Blend until smooth, forming a thick lentil batter.

3. Prepare the Batter

In a large mixing bowl, combine the blended lentils, rice flour, turmeric, ground coriander, baking powder, psyllium husk, olive oil, and salt. Stir well to mix all the ingredients evenly.
Add the lemon juice and stir again. The psyllium husk will help bind the mixture, making it easier to work with.
Let the batter sit for 5-10 minutes to allow the psyllium husk to absorb moisture and thicken the mixture.

4. Prepare the Pan

Preheat your oven to 180°C (350°F) or heat a large non-stick skillet on medium heat if you prefer stovetop cooking.
Lightly grease the baking pan or skillet with vegetable oil to prevent sticking.

5. Shape the Flatbread

Pour the batter into the greased pan or skillet. Use a spatula or your hands to spread it out evenly into a flat, round shape, about 1 cm (0.4 inches) thick.

Sprinkle the sunflower seeds and sesame seeds generously over the top of the flatbread, pressing them gently into the dough so they adhere.

6. Cook the Flatbread

Oven Method: Bake the flatbread in the preheated oven for 25-30 minutes, or until it’s golden brown and firm to the touch. If you prefer a crispier crust, you can broil it for the last 2-3 minutes.
Stovetop Method: If using a skillet, cook the flatbread on medium heat for about 5-6 minutes on each side, until golden and cooked through.

7. Serve and Enjoy

Remove the flatbread from the oven or skillet and let it cool slightly before slicing.
Serve warm or at room temperature with your favorite dips, hummus, or alongside a salad or soup.

Cooking Tips

Soaking the Lentils: Don’t skip the soaking process. Soaking not only softens the lentils but also helps in breaking down phytic acid, improving the bioavailability of nutrients.

Consistency of the Batter: If the batter feels too thick, add a little more water to thin it out. The consistency should be thick but spreadable.
Customize the Seeds: Feel free to swap sunflower and sesame seeds for other seeds like pumpkin seeds or flaxseeds for a different texture and flavor.
Spices: Adjust the spices to your preference. You can add cumin, paprika, or even a pinch of chili powder for a spicier kick.

Cooking Method: Both oven and stovetop methods work well. Choose the one that fits your preference, but the oven method tends to give a more even bake and a crispier texture.

Storage

Refrigeration: Store any leftover flatbread in an airtight container in the refrigerator for up to 3 days. Reheat it in the oven or skillet before serving to retain its crispiness.
Freezing: You can also freeze the flatbread. Wrap it in parchment paper and place it in a freezer-safe bag. It can be frozen for up to 2 months. To reheat, thaw overnight in the fridge and warm in the oven.

Nutritional Facts (Per Serving – Approximate)

Calories: 180 kcal
Protein: 7g
Carbohydrates: 20g

Fat: 8g
Fiber: 6g
Sodium: 200mg

Sugar: 2g

This flatbread is high in fiber and protein thanks to the lentils and psyllium husk. It also contains healthy fats from the olive oil and seeds, making it a well-rounded and nutritious dish.

FAQs

Can I use other types of lentils?
- Yes, you can use red, green, or brown lentils. Red lentils will give a softer texture, while green or brown lentils will provide more bite.
Can I make this flatbread gluten-free?
- This recipe is naturally gluten-free as it uses rice flour and lentils instead of wheat flour.
What can I serve this flatbread with?
- It pairs well with hummus, avocado, or a hearty vegetable soup. It can also be used as a base for savory toppings like roasted vegetables.

Can I skip the psyllium husk?
- Psyllium husk acts as a binder and adds fiber. If you don’t have it, you can use flaxseed meal or chia seeds as a replacement.
Can I make the batter in advance?
- Yes, you can prepare the batter a day ahead and store it in the fridge. Just give it a good stir before cooking.

Conclusion

Lentil Flatbread with Sunflower and Sesame Seeds is a nutritious and versatile recipe that makes a fantastic addition to any meal. Whether you’re looking for a gluten-free bread alternative or simply trying to incorporate more plant-based protein into your diet, this recipe is an excellent choice. The combination of lentils, seeds, and spices results in a flavorful, satisfying flatbread that can be customized to your liking. Serve it with your favorite dips, use it as a sandwich wrap, or enjoy it on its own for a filling and delicious snack.