This Lentil and Seed Apple Bake is a delightful, nutrient-packed dish perfect for any time of day. With lentils providing fiber and protein, flaxseeds and pumpkin seeds offering healthy fats, and apples contributing antioxidants, this bake is both satisfying and nourishing. It’s a great breakfast, snack, or even a light dessert, and it’s naturally vegan and gluten-free. You can even customize it with additional spices or seeds to suit your taste!
Ingredients:
- 120 grams of lentils (soaked for 1 hour)
- 30 milliliters of olive oil
- 2 teaspoons ground rice (ground in a coffee grinder)
- 60 milliliters of water
- 3 tablespoons of ground flaxseeds (grind in a coffee grinder)
- 20 grams of chopped pumpkin seeds
- 1 apple, chopped or grated
- Salt, to taste
- Chopped coriander, to taste
- 3/4 cup oats
- 10 grams of baking soda
- Extra pumpkin seeds (for topping)
- Vegetable oil (for greasing)
Instructions:
- Soak the Lentils: Place the lentils in a basin with water and let them soak for at least one hour. Once done, drain and rinse the lentils.
- Puree the Lentils: Using an immersion blender, puree the soaked lentils until smooth. Add the olive oil and blend until well combined.
- Prepare the Rice Flour: Grind 2 tablespoons of rice in a coffee grinder until it forms a fine powder.
- Prepare the Flaxseed Mixture: In a small bowl, combine the ground flaxseeds and 6 tablespoons of water. Let it sit for a few minutes to thicken.
- Chop the Pumpkin Seeds: Roughly chop the pumpkin seeds with a knife and set them aside.
- Combine the Ingredients: In a large bowl, mix together the pureed lentils, ground rice, flaxseed mixture, chopped apple, salt, coriander, oats, baking soda, and chopped pumpkin seeds. Stir well until everything is evenly combined.
- Prepare the Baking Dish: Grease a baking dish with vegetable oil, then pour in the lentil mixture. Smooth the top with a spatula and sprinkle extra pumpkin seeds on top for a crunchy topping.
- Bake: Preheat your oven to 180°C (350°F) and bake the dish for 40–45 minutes, or until the top is golden and a toothpick inserted comes out clean.
- Cool and Serve: Allow the bake to cool slightly before serving. Enjoy it warm or at room temperature.
Serving Suggestions:
- Add a dollop of yogurt or drizzle with honey for a touch of sweetness.
- Serve with fresh fruit or a smoothie for a complete meal.
Kitchen Tips:
- Flavor Variations: Experiment with adding spices such as cinnamon, nutmeg, or ginger for extra warmth. You can also mix in dried cranberries or raisins for sweetness.
- Seed Alternatives: If you don’t have pumpkin seeds, try sunflower seeds or chopped nuts like walnuts or pecans.
- Storage: Leftovers can be stored in the fridge for up to 4 days. This dish can also be frozen for up to 3 months.
Frequently Asked Questions:
- Can I use canned lentils? Yes, canned lentils are fine as a substitute. Just rinse and drain them before use. Since they are pre-hydrated, you won’t need as much water.
- Can I make this dish without flaxseeds? Yes! You can substitute flaxseeds with chia seeds (use the same amount) or other binding agents like applesauce.
- Is this recipe gluten-free? Yes, this recipe is naturally gluten-free. Just ensure your oats are certified gluten-free.
- Can I adapt this for kids? Yes, this recipe is great for children! It’s low in sugar and packed with nutrients. Adjust the spices to suit your child’s taste.
- Can I freeze this bake? Yes! Once cooled, wrap it tightly in plastic wrap or foil and freeze for up to 3 months.
This Lentil and Seed Apple Bake is not only a delicious and filling treat but also a perfect way to enjoy a wholesome, plant-based meal. The combination of seeds, lentils, and apples makes it a nutrient-dense option for any time of the day. Enjoy!
