Looking for a unique, nutritious recipe that blends plant-based protein, fiber, and healthy fats into a delicious bake? This Lentil and Seed Apple Bake offers a tasty way to enjoy the goodness of lentils, flaxseeds, pumpkin seeds, oats, and fresh apples, all baked to perfection.
Ideal for breakfast, a healthy snack, or a light dessert, this bake is packed with nutrients and flavors you’ll love.
What You’ll Need
Ingredients:
- 120g of lentils (dried, not canned)
- 30ml of olive oil
- 2 teaspoons of ground rice (use a coffee grinder to grind)
- 60ml of water
- 3 tablespoons of flaxseeds (ground in a coffee grinder)
- 20g of chopped pumpkin seeds
- 1 apple (chopped or grated)
- A pinch of salt (to taste)
- Chopped coriander (to taste)
- 3/4 cup of oats
- 10g of baking soda
- Extra pumpkin seeds (for topping)
- Vegetable oil (for greasing the pan)
Optional Garnishes:
- Yogurt or honey (for a sweet finishing touch)
- Fresh fruit or a smoothie (for a complete breakfast)
Instructions: How to Make Your Lentil and Seed Apple Bake
Step 1: Prepare the Lentils
Start by soaking the dried lentils. Fill a bowl with water and let them sit for at least one hour. Once soaked, drain and rinse them thoroughly.
Step 2: Puree the Lentils
Using an immersion blender, mash the soaked lentils until they are completely smooth. Add the olive oil into the lentils and blend again until well combined. This will create the base of your bake.
Step 3: Ground the Rice
Grind 2 teaspoons of rice in your coffee grinder until it turns into a fine powder. This will help to give the bake structure and provide a gluten-free texture.
Step 4: Prepare the Flaxseed Mixture
In a separate bowl, mix 3 tablespoons of ground flaxseeds with 6 tablespoons of water. Let this sit for a few minutes to allow the flaxseeds to absorb the water and form a gel-like consistency.
Step 5: Chop the Pumpkin Seeds
Roughly chop 20g of pumpkin seeds with a knife. You can make them as fine or coarse as you like, depending on your texture preference.
Step 6: Combine All Ingredients
In a large mixing bowl, combine the following:
- Pureed lentils with olive oil
- Ground rice powder
- Flaxseed mixture
- Chopped pumpkin seeds
- Chopped or grated apple
- Salt and chopped coriander (adjust to your taste)
- Oats
- Baking soda
Stir everything together well to ensure all ingredients are evenly incorporated.
Step 7: Prepare the Baking Pan
Grease your baking dish with vegetable oil to prevent sticking. Pour the mixture into the dish and smooth the top with a spatula. For an extra touch, sprinkle additional pumpkin seeds over the top for crunch.
Step 8: Bake to Perfection
Preheat your oven to 180°C (350°F). Once heated, bake the mixture for 40 to 45 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.
Step 9: Cool and Serve
Allow the bake to cool for a few minutes before serving. You can enjoy it warm or let it cool completely to room temperature.
Serving Suggestions
This Lentil and Seed Apple Bake is delicious on its own, but you can elevate the flavors by adding a dollop of yogurt or a drizzle of honey. For a more complete meal, pair it with some fresh fruit or a smoothie to start your day right.
Helpful Kitchen Tips
- Customizing Flavors: Feel free to experiment with the seasoning! Add a pinch of ginger, nutmeg, or cinnamon to give the bake a warmer, spiced flavor. You could also mix in dried cranberries or raisins for a sweet twist.
- Nutrient Boost: Lentils are high in fiber and plant-based protein, making this bake a great choice for your diet. The flaxseeds and pumpkin seeds provide omega-3 fatty acids, magnesium, and healthy fats, while the apple adds a nice dose of fiber and antioxidants.
- Add Nuts or Seeds: For extra crunch and flavor, sprinkle sunflower seeds, chopped walnuts, or pecans on top before baking. These additions will boost the nutritional value and make the dish even more satisfying.
Frequently Asked Questions
Can I use canned lentils instead of dry lentils?
Yes, you can use canned lentils as a substitute for dry lentils. Be sure to rinse and drain them thoroughly before using. Since canned lentils are already hydrated, reduce the amount of water in the recipe.
What can I use instead of flaxseeds?
If you don’t have flaxseeds on hand, chia seeds are a great substitute. Use the same amount (3 tablespoons). They’ll have a similar thickening effect when mixed with water.
Is this recipe gluten-free?
Yes! This recipe is naturally gluten-free because it doesn’t contain any wheat-based ingredients. Just make sure that the oats you’re using are certified gluten-free if you have sensitivities.
How long can I keep leftovers?
Leftovers can be stored in the refrigerator for up to 4 days if sealed tightly. You can reheat individual servings in the microwave or in the oven.
Can I freeze this bake?
Absolutely! This dish can be frozen for up to 3 months. Once cooled, wrap it tightly in plastic wrap and aluminum foil before freezing. When you’re ready to eat, simply thaw and reheat.
Can I serve this to kids?
This bake is a kid-friendly dish due to its low sugar content and healthy ingredients. Adjust the spices to your child’s preference for the perfect balance of flavors.
Conclusion
This Lentil and Seed Apple Bake is a wholesome and nutritious dish that is not only easy to prepare but also offers a variety of health benefits. Packed with fiber, protein, and healthy fats, it’s a perfect addition to your morning routine or a satisfying snack throughout the day. Plus, it’s versatile—you can easily tweak the flavors and toppings to suit your preferences.
So why not give it a try? Whether you enjoy it warm with yogurt, drizzle it with honey, or pair it with a smoothie, this bake is sure to become a favorite in your kitchen.
