I have been experimenting with different types of bread recipes recently. Despite my best efforts, my body just won’t tolerate ‘normal’ bread recipes. Even sourdough doesn’t seem to like me, no matter how much I try to convince myself it does!
Whilst flatbread and wraps are great alternatives, sometime you just want a slice of bread to toast and put stuff on! My awesome oat and buckwheat bread is a great option, but sometimes its nice to have a change. This tasty loaf using red lentils is just that.
Why I love red lentils
I have always been a big fan of red lentils ever since my early forays into vegetarian cooking back in the late 80s. My favourite cafe in Covent Garden, Cranks, always seemed to be able to create wonders with them so I decided to follow their lead. I can’t say everything I’ve made could be classed a ‘wonderous’ – interesting, for sure!
Red lentils have so much going for them. They’re:
- super cheap
- readily available in shops
- filling
- quick to cook
- absorb flavours well, resulting in super tasty dishes.
Compared to black or green lentils, split red lentils do not retain their texture when cooked so I only use them in recipes where texture is not key like this awesome rainbow dal, this lovely smoky lentil soup or this hearty lentil and buckwheat bake. Never use them for a ragu style sauce if you can help it, especially if you’re trying to impress a non-veg eater. The mush might just put them off!
Nutrient-packed loveliness
Apart from being super cheap, adaptable and naturally gluten free, red lentils are also packed with nutrients including plant protein, fibre, mineral (particularly iron) and B vitamins. Along with all types of lentils, the iron and folate content are particularly important, especially if you are of child-bearing age or struggle with low haemoglobin (anaemia). Both iron and folate are important for health red blood cells and their ability to carry oxygen around the body and it’s important to get adequate amounts of both through food.
You may well have heard that the type of iron in plants (non-haem) is less effective than haem-iron found in meat. Whilst it’s true it can be harder to absorb, this can be a good thing as iron cannot be expelled from the body, and too much iron is inflammatory and can contribute to issues such as heart failure and diabetes. If you struggle to absorb plant-based sources of iron from food, make sure you add some citrus or vinegar and avoid tea or coffee around mealtimes.
Another nutrient you’ll hear about whenever plant-based food is mentioned is of course protein. The myth about poor protein availability and profile continues, often promoted by industries with invested interests or influencers on their chosen band wagon.
Protein is made of amino acids; this is what the body uses. The original protein, a long chain of different amino acids, is broken down during digestion and absorbed into the blood as much smaller chains or single amino acids. The body recycles it’s own amino acids and know what to do with them. So as long are you are eating a wide range of foods in large enough amounts, there’s no reason why you will be deficient in any amino acid. And whilst protein is an essential nutrient, it’s not the only one! All nutrients are important, many of which are missing in the standard Western diet, like fibre.
Fabulous or farty?
There is a lot of fibre in this recipe – one slice provides a whopping 12 grams, just under half of the recommended daily intake of 30g. This is great news as most people are super deficient in fibre, an essential nutrient that’s so overlooked. Fibre:
- fills you up
- helps manage blood sugar levels
- helps keep you regular, removing waste products including secondary bile salts and LDL cholesterol
- feeds your microbiome
If you want to find out more about fabulous fibre, have a look at this post here.
If you’ve read this far, you might be wincing if you struggle with foods high in FODMAPs – fermentable fibres that the microbiome loves to dine on. The excess gas is created by a feeding frenzy – they are having a party down there. You might well avoid lentils due to the effects, but bloating and gas are a sign that your microbiome needs them, and will benefit from having them on a regular basis. Not in large amounts to start though, so this recipe is not for you!
Please don’t avoid them completely, though. I was one of those people who really struggled when my gut health was poor – bloating and farting for England were an every day ‘treat’! As I increased the amount and variety of plant foods, my gut health improved, as did my microbiome profile, and now I can tolerate them without any issues.
seeds for extra benefits
Adding seeds to this bread mixes up the flavour and texture; it also adds in some healthy fats (great for brain health), more fibre and protein plus some extra minerals including zinc. Another mineral that can be hard to find on any dietary pattern, zinc is essential for good immune and bone health (and good nails too!).
You can use whichever seeds you like, enjoy or have in the cupboard. I’ve used a mix of sesame, pumpkin and sunflower seeds to add variety, but you can stick to just one if you wish.
Recipe pointers
This recipe is very easy to make. The main thing to remember is the lentils need a good soak beforehand, so think ahead. I usually put them into soak as I go to bed so they are ready for bread making first thing in the morning. Never use the soaking water in the recipe – always drain and give them a good rinse before blending.
I use the food processor for blending the red lentils but feel free to use whatever you have to hand. A high speed blender is a bit brutal to be honest, and you’ll need to do it in 2 separate batches are there’s a lot of lentil and water to blitz. A stick blender will do if that’s all you have – it might be a bit messy though so use a big bowl to contain the movement.
Make sure you line the loaf tin with non-stick baking paper, even if it’s supposed to be a non-stick tin. If you don’t, you might not be able to extricate it from the tin without it falling apart.
This loaf keeps in the fridge for up to 3 days. It also freezes well, so if it’s only you eating it, cut half into slices and stack them in a container, each slice separated with a piece of baking paper. You can then take out one or two slices when you want them without having to defrost the lot.
I hope you enjoy making and eating this tasty, gluten free, high protein red lentil loaf. Do let me know how you get on. And if you’d like to support my work, click the icon near the top of the right side of this page. Every penny helps me continue running this website 🙂
Red lentil bread
Ingredients
Method
- Rinse the red lentils under running water than place into a large bowl, cover with water and leave to soak for at least 2 hours.
- Pre-heat the oven to 200°C. Line a 2lb baking tin with non-stick baking paper.
- Drain the soaked lentils and place in a food processor with the water. Blend until smooth then pour into a large bowl.
- Add the gram flour, ground flaxseed, salt, baking powder and psyllium husk. Stir together to combine then add the mixed seeds and lemon juice. Stir again, making sure everything is well combined.
- Pour the mix into the prepared loaf tin and tap it on the work top. Sprinkle the extra seeds on top, gently pressing them into the mix.
- Place in the middle of the oven and bake for 40-45 minutes until the top is lightly browned and skewer comes out clean.
- Transfer to a cooling rack and leave to cool fully before slicing.
Hi Karen. I might try this soon. Can it be done in an airfryer on the ‘bake’ mode? X
Hi Philippa. I haven’t tried baking it in the airfryer but can’t see any reason it wouldn’t work. Maybe omit the seeds on top the first time in case they catch. Let me know how you get on!
Hi Karen, how much does a slice weigh so i can determine the right amount of fibre im getting from the bread?
Hi Wasim. All the nutrition info is at the end of the post. The loaf makes 12 slices and there’s 12g of fibre per slice. Hope that helps. Karen