Description
This simple small loaf of bread is gluten free, grain free, and perfect for any toast or sandwiches. It uses a base of lentils and psyllium husk for a high fiber and healthy bread that's also a good source of both plant based iron and folate. It's also much simpler to make than standard wheat based bread, requiring less kneading and no proofing time.
Time
Prep Time:
15 minutes
Rest Time:
2 hours
Cook Time:
30 minutes
Total Time:
2 hours
45 minutes
Cost
Total Cost:
Cost per Serving:
$0.15
Ingredients
Serving(s)
Soak
- 3/4 cup Lentils
- 1 cup Water
Blend
- 2 tbsp Extra virgin olive oil
- 2 tbsp Plain nonfat greek yogurt
- 1 tsp Salt
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Onion powder
- 1 tsp Rosemary, dried
- 1/4 cup Psyllium husks, whole
- 1 tsp Baking powder
Instructions
Cook Mode Off: Prevents screen dimming
- Soak your lentils in water at room temperature for 2 hours.
- Preheat your oven to 350F. Line a small glass meal prep container (mine are 6.2" x 4.5") with parchment paper, and lightly grease with oil.
- Add your lentils and soaking liquid to a blender with oil, yogurt, salt, paprika, garlic powder, onion powder, and rosemary. Blend until smooth.
- Transfer the batter to a large bowl. Add in psyllium husk and baking powder. Mix together with a silicone spatula, and transfer to your prepared pan. Optionally top with everything bagel seasoning.
- Bake uncovered at 350F for about 50 minutes, or until lightly golden, a toothpick to the center comes out totally clean, and the internal temperature is about 205F.
- Transfer to a wire rack to completely cool before slicing.
Notes
- Any kind of lentils will work here. Brown, red, green; whatever you got. I went with brown lentils here.
- You can even use other things besides lentils. Below are some examples. While the volumes will change, the mass is the same.
Note that bulgur and barley are not gluten free.
For the final 3 (cashews, chia, and flax), as these ingredients are higher in fat, I doubled the yogurt to 1/4 cup (56 g), and omitted the oil.
- 3/4 cup (150 g) Lentils
- 2 cup (150 g) Rolled oats
- 3/4 cup (150 g) Brown rice
- 3/4 cup (150 g) Quinoa
- 3/4 cup (150 g) Dried beans
- 1 cup (150 g) Bulgur
- 3/4 cup (150 g) Barley
- 1 1/4 cup (150 g) Cashews
- 3/4 cup (150 g) Chia seeds
- 1 1/4 cup (150 g) Ground flaxseed
| Nutrient | Lentils | Oats | Rice | Quinoa | Beans | Bulgur | Barley | Cashew | Chia | Flax |
|---|---|---|---|---|---|---|---|---|---|---|
| Calories | 73 | 75 | 74 | 75 | 71 | 71 | 73 | 77 | 68 | 74 |
| Protein | 3.3 g | 2.1 g | 1.3 g | 2.1 g | 3.1 g | 1.9 g | 1.6 g | 2.9 g | 2.7 g | 2.9 g |
| Fat | 2.8 g | 3.4 g | 3.0 g | 3.3 g | 2.7 g | 2.7 g | 2.7 g | 5.6 g | 3.9 g | 5.3 g |
| Net Carbs | 7.4 g | 8.2 g | 10.0 g | 8.0 g | 6.7 g | 8.8 g | 8.6 g | 4.3 g | 1.9 g | 1.1 g |
| Fiber | 2.7 g | 2.6 g | 1.8 g | 2.3 g | 3.3 g | 2.9 g | 3.3 g | 1.8 g | 5.7 g | 4.8 g |
Nutrition Facts
------------------------------------------
Total Fat: 2.8g (4%
4 % of Daily Value (78 g)
)
Saturated Fat: 0.4g (2%
2 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 1.9g
Cholesterol: 0mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 228mg (10%
10 % of Daily Value (2300 mg)
)
Total Carbohydrate: 10.1g (4%
4 % of Daily Value (275 g)
)
Fiber: 2.7g (10%
10 % of Daily Value (28 g)
)
Net Carbs: 7.4g
Total Sugar: 0.1g
Protein: 3.3g (7%
7 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.02mcg (1%
1 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 35mg (3%
3 % of Daily Value (1300 mg)
)
Iron: 1.34mg (7%
7 % of Daily Value (18 mg)
)
Magnesium: 9mg (2%
2 % of Daily Value (420 mg)
)
Potassium: 157mg (3%
3 % of Daily Value (4700 mg)
)
:
:
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:
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29.2
:
2.9
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:
9.0
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