Red Lentil and Psyllium Husk Bread with Pumpkin Seeds

Red Lentil and Psyllium Husk Bread with Pumpkin Seeds

Ingredients

• 1 cup red lentils (200 g, soaked for several hours)
• 1/2 cup water (120 ml)
• Dry garlic (to taste, or use garlic powder)
• 30 ml olive oil (about 2 tbsp)
• A little lemon juice (about 1 tsp)
• Salt (to taste)
• 50 g psyllium husk (about 1/2 cup)
• 1 teaspoon baking powder (5 g)
• 30 g pumpkin seeds (about 2 tbsp, roasted and crushed)
• Coriander seeds (for sprinkling)

Step-by-Step Instructions

1. Soak the Lentils

The first step to making this gluten-free bread is soaking the lentils.

1. Soak the red lentils: Place 1 cup of red lentils in a bowl and cover them with water. Let them soak for several hours, at least 1 hour for small lentils. This softens the lentils, making them easier to blend and improving the texture of the bread.
2. Drain and rinse: Once the lentils have soaked, drain the water and rinse the lentils under cold water to remove any excess starch.

2. Blend the Lentils

1. Add water: In a large bowl, combine the drained lentils with 1/2 cup of clean water. This liquid will help blend the lentils into a smooth mixture.
2. Blend the lentils: Use an immersion blender (or a regular blender) to puree the lentils until you have a smooth, even consistency. This mixture will form the base of your bread dough.

3. Add Flavor

1. Season the mixture: Add your seasonings—dry garlic to taste, 30 ml olive oil, a little lemon juice, and salt. The garlic and lemon juice will add flavor, while the olive oil contributes to the moisture and richness of the bread.
2. Mix well: Stir thoroughly to ensure all the ingredients are well combined. The mixture should be smooth and fragrant.

4. Incorporate Psyllium Husk and Baking Powder

1. Add psyllium husk: Psyllium husk is a fiber that absorbs moisture and helps bind the ingredients together, creating a dough-like consistency. Stir in 50 g of psyllium husk, mixing well until the mixture thickens and comes together.
2. Add baking powder: Stir in 1 teaspoon of baking powder, which will help the bread rise slightly during baking, giving it a light and airy texture.

5. Prepare the Pumpkin Seeds

1. Roast the pumpkin seeds: In a small frying pan, roast 30 g of pumpkin seeds over medium heat for 3-5 minutes until they turn golden and release a nutty aroma. Stir them occasionally to avoid burning.
2. Crush the seeds: Once roasted, transfer the seeds to a cutting board and chop them with a knife until they are coarsely crushed.
3. Incorporate the seeds: Add the crushed pumpkin seeds to the lentil mixture, stirring until evenly distributed.

6. Shape the Dough

1. Shape the bread: Lightly brush your hands with olive oil to prevent sticking. Take portions of the mixture and shape them into small bars or loaves, depending on your preference. Place the shaped dough onto a baking sheet lined with parchment paper.
2. Add coriander seeds: Sprinkle the top of each bar or loaf with a few coriander seeds. The coriander seeds add an aromatic, earthy flavor that pairs wonderfully with the lentils and pumpkin seeds.

7. Bake the Bread

1. Preheat the oven: Set your oven to 200°C (392°F).
2. Bake for 25 minutes: Place the baking sheet in the preheated oven and bake for about 25 minutes, or until the  bread is golden on top and firm to the touch. The bread should have a slightly crispy exterior and a soft, moist interior.

8. Cool and Serve

1. Cool slightly: Once baked, remove the bread from the oven and allow it to cool on a wire rack for at least 10-15 minutes. This cooling period helps the bread firm up and makes it easier to slice.
2. Serve: Slice the bread and enjoy as is, or serve with your favorite toppings like avocado, hummus, or a light spread of butter.

Optional Serving Suggestions

• Top with hummus or guacamole: The bread pairs beautifully with these spreads for a nutritious snack.
• Serve with soup: This bread is an excellent accompaniment to  vegetable soups or stews.
• Toast and add toppings: Toast slices of the bread and top with mashed avocado, tomatoes, or a sprinkle of sea salt for a healthy, satisfying meal.

Nutrition Information (Per Serving)

• Calories: 220 kcal
• Carbohydrates: 26 g
• Protein: 9 g
• Fat: 9 g
• Fiber: 11 g
• Sugars: 1 g
• Sodium: 210 mg

Health Benefits

This bread is not only tasty but also incredibly nutritious:

• Red lentils: High in protein and fiber, red lentils are a fantastic plant-based protein source. They are also rich in iron, potassium, and folate, making them great for heart health and energy levels.
• Psyllium husk: Known for its high fiber content, psyllium husk helps with digestion and keeps you feeling full longer. It’s excellent for supporting a healthy gut.
• Pumpkin seeds: These seeds are packed with healthy fats, protein, and minerals like magnesium and zinc, which are essential for heart health and immune function.
• Olive oil: A source of healthy monounsaturated fats, olive oil is great for promoting heart health and providing anti-inflammatory benefits.