This healthy and filling dish mixes lentils, seeds, and spices with apple to create a tasty meal ideal for a nutritious snack or breakfast. It has lots of protein, fiber, and good fats, so it’s tasty and satisfying.
List of ingredients:
200 grams of lentils
30 milliliters of olive oil
2 tablespoons of ground rice.
6 tablespoons of water
3 tablespoons of ground flaxseeds.
20 grams of chopped pumpkin seeds.
1 apple (cut into small pieces or shredded)
A little bit of salt
Coriander (as much as you like)
2 tablespoons of oats
10 grams of baking powder
Additional pumpkin seeds (to sprinkle on top)
Oil for greasing.
Instructions:
Soak the lentils.
Put lentils in a bowl of water and let them soak for at least 1 hour. Wash and strain the lentils afterwards.
Mix the lentils.
Use a hand blender to blend the lentils that have been soaked until they are smooth. Mix in the olive oil until well combined.
Make the rice flour.
Grind 2 tablespoons of rice in a coffee grinder until it turns into a fine powder.
Make the flaxseed mixture.
Crush 3 tablespoons of flaxseeds and combine them with 6 tablespoons of water. Wait a few minutes until it becomes thicker.
Cut the pumpkin seeds.
Cut 20 grams of pumpkin seeds with a knife to add texture.
Mix the ingredients.
In a bowl, combine lentils, ground rice, flaxseeds, chopped pumpkin seeds, apple, salt, coriander, oats, and baking powder. Mix thoroughly until everything is well combined.
Get the baking pan ready.
Put some vegetable oil on a baking dish and pour the mixture into it. Make the surface even and add more pumpkin seeds on top.
Cook in an oven.
Heat your oven to 180°C (350°F) before using it. Cook the dish in the oven for 40-45 minutes, or until a toothpick inserted comes out clean and the top is golden brown.
Chill and Serve:
Allow the cake to cool a bit before serving. You can have it hot or at room temperature.
Ways to serve.
Add a spoonful of yogurt or a little honey for some sweetness.
This dish goes well with some fresh fruit or a smoothie for a nutritious morning meal.
Cooking Advice:
Add your preferred herbs or spices to change the taste.
To make it crunchier, you can sprinkle sunflower seeds or nuts on top before baking.
Health Benefits:
Lentils are a good plant-based protein and fiber source.
Flaxseeds and pumpkin seeds are good for you because they have healthy fats and important nutrients like omega-3 fatty acids and magnesium.
Apples are naturally sweet and have lots of fiber and antioxidants.
Commonly Asked Questions
Can I use canned lentils instead of dry lentils?
Yes, you can use lentils from a can. Wash and strain them thoroughly, then mix them until they are smooth. Use less water in the recipe because canned lentils are already moist.
What can I use instead of flaxseeds?
You can use chia seeds instead of flaxseeds in the same amount. Similar to flaxseeds, chia seeds also become thicker when mixed with water.
Can I prepare this meal without gluten?
Yes, this recipe is gluten-free because it does not contain any ingredients made from wheat. Make sure the oats you use do not contain gluten if needed.
What is the best way to keep uneaten food fresh?
Keep any extra food in a sealed container in the fridge for a maximum of 4 days. You can warm up single servings in the microwave or in the oven.
Can I put this dish in the freezer?
Yes, you can freeze the cooked meal. Let it cool down completely, then wrap it tightly in plastic wrap and aluminum foil. It can be kept in the freezer for 3 months.
What else can I include to make it tastier?
You can try adding spices like cinnamon, nutmeg, or ginger, or mix in dried fruits such as raisins or cranberries for extra sweetness.
How can I adapt this recipe to be vegan?
This recipe is vegan because it does not have any ingredients from animals. The flaxseed mix can replace eggs in a recipe, helping to hold ingredients together and keep them moist.
Can I use a different kind of seed or nut?
You can use sunflower seeds instead of pumpkin seeds, or include chopped nuts such as walnuts or pecans for more crunch and taste.
Is this recipe appropriate for children?
Yes, this meal is a good choice for children because it is full of healthy nutrients and has a gentle taste. You can change the flavor to suit your child’s likes.
What can I serve with this dish?
It goes well with yogurt, fruit, or a salad to make a balanced meal. You can also eat it alone as a snack or a light morning meal.