Lentil buns (egg and gluten free)
Course: Appetizers and SnacksIf you’re on the lookout for a bread alternative that’s both egg and gluten-free, you might want to try your hand at making buns out of red lentils. Yes, you heard that right—red lentils! Not only do these buns mimic the taste of regular bread, but they also pack a nutritious punch, making them an excellent choice for anyone with dietary restrictions or just looking to eat a bit healthier.
Red lentils, the star of the show, have been a staple in kitchens for centuries, with their use dating back to the times of the ancient Egyptians. Fast forward to today, and they’re still celebrated for their versatility and health benefits. When transformed into buns, they offer a fantastic texture and flavor that’s surprisingly similar to traditional bread, minus the gluten and eggs.
The recipe is straightforward, involving a mix of red lentils, olive oil, psyllium (a magical ingredient that acts as a binder in the absence of gluten), and a few other pantry staples like lemon juice and spices. What makes these buns stand out, besides their taste, is their nutritional profile. They’re low in calories yet high in fiber and protein, thanks to the lentils and psyllium. This means you can enjoy a bun (or two) without worrying about straying from a healthy diet.
Making these buns is a bit of a culinary adventure, blending ancient ingredients with modern dietary needs. You’ll start by soaking and blending the lentils, then mixing in the other ingredients to form a dough. After shaping them into buns and sprinkling them with seeds for an extra crunch, they’re baked to perfection. The result? A batch of buns with a crispy crust, a soft interior, and a hint of sourness from the lemon, perfect for anyone looking to switch up their bread game without sacrificing flavor or texture.
In a world where dietary restrictions can make you feel left out, these lentil buns offer a delicious solution. Whether you’re avoiding gluten for health reasons or simply looking to add more plant-based options to your meals, these buns are a testament to the fact that with a little creativity, you can enjoy the flavors you love without compromise.
Ingredient
180 g (6.4 oz) red lentils
130 ml (4.5 fl oz) water
2 tbsp olive oil
1 tsp salt
1 tsp baking powder
30 g (1.15 oz) psyllium
1 tsp dry garlic
1 tsp ground cumin
2 tbsp lemon juice
1 tbsp pumpkin seeds
1 tbsp flax seeds
Directions
- Rinse the lentils and soak for 2 hours in 500 ml water (2 cups – 17.24 fl oz)
- Drain the water through a sieve and rinse again.
- Add 100 ml (3.4 fl oz) of new water, then lemon juice, spices and olive oil.
- Grind the mixture using a blender until it is as smooth as possible.
- Add salt and baking powder. Stir.
- Now add psyllium. Psyllium is a fiber derived from the husks of the psyllium seed and is used as a thickening agent in gluten-free baked goods. It cannot be replaced with regular fiber.
- Stir the mixture with a spoon until it becomes homogeneous. Now leave it rest for 15 minutes until thickened. Meanwhile, set the oven to preheat to 180 degrees C° (350 F).
- Coat your hands with olive oil and shape the dough into evenly sized buns, then place on a baking sheet lined with parchment paper and sprinkle each with flax and pumpkin seeds. I suggest pressing the pumpkin seeds into the dough, otherwise they may fall off during baking. Place the buns in a preheated oven and bake for 45-50 minutes at 180 degrees C° (350 F).
- After the baking is done, cool them down on a wire rack.
- These buns have a slight sourness from lemon and a crispy crust on top; the taste is very similar to regular bread. I recommend this recipe to people with gluten intolerance or for those who follow a healthy diet.
