Quinoa-Lentil Bread

This wholesome Quinoa-Lentil Bread is a gluten-free, plant-based alternative to traditional bread, packed with protein, fiber, and essential nutrients. Made with whole quinoa and red lentils, it’s baked to a golden crust, offering a hearty texture and nutty flavor. Perfect for sandwiches, toasts, or as a side, this bread is ideal for a balanced, healthy diet.

Ingredients

• 1 cup whole quinoa (raw, ~170g) – High in protein and fiber.
• 1/2 cup red lentils (raw, ~100g) – Rich in protein and iron.
• 1 1/2 cups water (~360ml) – For soaking and blending.
• 2 tablespoons extra virgin olive oil – Provides healthy monounsaturated fats.
• 1 tablespoon ground flaxseeds – Adds omega-3s and binding properties.
• 1 teaspoon baking powder (aluminum-free) – For leavening.
• 1/2 teaspoon sea salt – Enhances flavor.
• 1/4 teaspoon ground black pepper – Adds subtle spice.
• 1 tablespoon chia seeds (optional, for extra texture) – Boosts fiber and omega-3s.
• 1 teaspoon dried rosemary or thyme (optional) – For flavor enhancement.

Equipment

• High-speed blender or food processor
• Medium bowl for soaking
• Loaf pan (8×4 inch or similar)
• Parchment paper
• Measuring cups and spoons
• Oven

Preparation Time

• Active Time: 15 minutes
• Soaking Time: 4 hours (or overnight)
• Cooking Time: 50 minutes
• Total Time: ~5 hours (including soaking)

Instructions

1. Soak the Quinoa and Lentils: Rinse the quinoa and red lentils thoroughly under cold water. Place them in a medium bowl with 2 cups of water and soak for 4 hours (or overnight) to soften and improve digestibility.
2. Preheat the Oven: Preheat your oven to 375°F (190°C). Line a loaf pan with parchment paper or lightly grease with olive oil.
3. Blend the Mixture: Drain the soaked quinoa and lentils, then place them in a high-speed blender or food processor. Add 1 1/2 cups fresh water, olive oil, ground flaxseeds, baking powder, sea salt, black pepper, and optional chia seeds or herbs. Blend until a smooth, thick batter forms (about 1–2 minutes). The batter should resemble pancake batter; add 1–2 tablespoons more water if too thick.
4. Pour and Smooth: Pour the batter into the prepared loaf pan, smoothing the top with a spatula for an even surface.
5. Bake: Bake for 45–50 minutes, or until the top is golden and a toothpick inserted in the center comes out clean. The bread should feel firm to the touch.
6. Cool and Slice: Allow the bread to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely (about 30 minutes). Slice into 10–12 pieces.
7. Serve: Enjoy as toast with avocado, as a sandwich base, or alongside soups and salads.

Nutritional Value (Per Slice, based on 12 slices)

• Calories: ~120 kcal
• Protein: 5g
• Carbohydrates: 16g (sugars: 0.5g)
• Fat: 4g (monounsaturated: 2g, saturated: 0.5g)
• Fiber: 3g
• Sodium: 100mg
• Iron: 10% DV (from lentils, quinoa)
• Magnesium: 15% DV (from quinoa)
• Omega-3 Fatty Acids: 0.5g (from flaxseeds, chia seeds if used)

Note: Values are approximate and depend on exact ingredient measurements.

Health Benefits

• High Protein Content: Quinoa and lentils provide complete plant-based proteins, supporting muscle maintenance and satiety, as noted in Nutrients (2016) (Nutrients, 2016).
• Digestive Health: The fiber in quinoa, lentils, and flaxseeds promotes gut health and regular digestion, per Nutrients (2019) (Nutrients, 2019).
• Heart Health: Olive oil and flaxseeds supply monounsaturated fats and omega-3s, which reduce LDL cholesterol and support cardiovascular health, according to The American Journal of Clinical Nutrition (2015) (AJCN, 2015).
• Gluten-Free Energy: Quinoa provides complex carbohydrates for sustained energy, ideal for gluten-free diets, per Journal of Food Science and Technology (2016) (J. Food Sci. Technol., 2016).
• Iron and Magnesium Boost: Lentils and quinoa are rich in iron and magnesium, supporting energy production and preventing anemia, as supported by Nutrients (2018) (Nutrients, 2018).

Tips

• Soak quinoa and lentils overnight to reduce preparation time and improve nutrient absorption.
• Use a high-speed blender for a smoother batter; a food processor may leave a slightly grainy texture.
• Store the bread in an airtight container in the refrigerator for up to 5 days or freeze slices for up to 1 month; reheat in a toaster or oven.
• Add seeds like sunflower or pumpkin for extra crunch and nutrients.
• Pair with hummus, avocado, or a vegetable spread for a balanced meal.

Scientific References

• Nutrients (2016): Plant-based proteins in quinoa and lentils support muscle health (Nutrients, 2016).
• Nutrients (2019): Fiber promotes gut health (Nutrients, 2019).
• The American Journal of Clinical Nutrition (2015): Monounsaturated fats and omega-3s support heart health (AJCN, 2015).
• Journal of Food Science and Technology (2016): Nutritional benefits of quinoa (J. Food Sci. Technol., 2016).
• Nutrients (2018): Iron and magnesium in lentils and quinoa (Nutrients, 2018).