Hot lentil loaf with feta cheese and sweet bell peppers
Hot lentil loaf with feta cheese and sweet bell peppers
My Personalised Zoe Score: 80
Lentils must be soaked overnight
Total Time (prep and cooking): Up to 2.5 hours
10 servings
Everyone's gut microbiome is different, so you are unlikely get the same ZOE score as me. See the nutrition and dietary guidance below.
The Best Lentil Loaf… it’s a side, a lunch and a main course! This makes about 10 servings.
You can change the flavours every time you make it, but the base remains the same. It is celiac friendly provided there is no cross contamination of ingredients. You can also make it FODMAP friendly if you take out irritants.
Cooking time varies, depending on what you put into the bread. It can take up to 1 hour 30 minutes in the oven. Its a great thing to prepare at the weekends, or along with your kids.
This will take over your kitchen temporarily… so get your surfaces ready.
I have tried many variations on this recipe - and I've messed up by adding too much liquid. The good news is that you can almost always rescue by baking a little longer at a low temperature.
1/2 cup red lentils
1/2 cup of mung beans or puy lentils or mixed lentils
2 tbsp of sesame seeds
2 large eggs
1/2 cup of Greek yoghurt
2 tbsp of olive oil
1 tbsp flax seeds
1 tbsp of psyllium husks (rising and binding agent)
50 grams of cheddar cheese
4 tsp of baking soda
2 tbsp of nigella seeds
1 garlic clove
1/4 chopped onion
1 tsp chilli flakes
1 tsp of salt and some pepper to taste
100 grams of feta or goat cheese
1/4 chopped red pepper
50 grams of chopped olives
1/2 chopped fennel bulb
2 spring onions
1 handful of chopped coriander
1 chopped red chilli
1 handful of chopped dill and mint leaves
2 tsp Sesame seeds
2 tsp Pumpkin Seeds
A little coconut oil
Greased parchment paper
1 Medium loaf tin
Oven temperature: 150 degrees
Cooking Time: 50 mins or longer (remove from loaf tin after 30 mins)
120 cals per serving
Carbs 5.2 g
Fats 8.8 g
Protein 7.3 g
Fibre 2.2 g
20+ different ingredients
Vegetarian: Plant-based recipe with some cheese and eggs
Gluten Free: Suitable for celiacs provided you buy brands that guarantee no cross contamination. Find out more about a celiac diet here
Blood Fats: This recipe mixes vegetable oils with some fats in cheese and eggs. Daily fat intake should be managed. It is important to manage total fat content in meals throughout the day. Find out about managing high cholesterol here
FODMAP: You can make this FODMAP friendly if you take out irritants (onion, garlic cloves and onions) and only add flavourings that work for your diet! Find out more about FODMAPS here.
Blood sugar management: I am hypoglycaemic and this recipe is fine for me, scoring excellent on Zoe. You can find out more about blood sugar management here
Low in ultra-processed ingredients: The olive oil, cheese and yoghurt is processed. The rest you do in your food processor. Find out about ultra-processed foods here
Fermented: This is a gut booster as it contains cheese and yoghurt which is fermented, and it is slightly fermented by leaving the lentils in the fridge overnight.
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©2024 Morna Simpson low-sugar-recipes.com
I do not offer medical or dietary advice and I am not qualified to do so. I recommend everyone to get support from a qualified health practitioner for their own personalised advice. If you have symptoms of a health condition you may benefit from getting tests and guidance for
Blood fat control (full cholesterol check)
Blood sugar management (24 hour sugar monitor)
Gut microbiome (poop test)
Blood tests in relation to specific symptoms
I got tested and it was life changing for me. I put my personal ZOE score as guidance for anyone who may have the same health issues as me.
If you are trying to lose weight speak to a health practitioner to
Measure your BMI (body fat ratio) and to
Recommend a daily calorie intake to lose weight
Your health practitioner can also keep you up to date on Recommended Daily Allowances (RDA) for fat, sugars and other nutrients to ensure you get a balanced diet that works for your particular health needs.
You will notice I use the term "in moderation" a lot. Just like one glass of wine with a meal can be healthy, while binge drinking is harmful to your health, almost all nutrients can be harmful in large doses. It is really important you do your own research and take responsibility for managing your diet.
I am a big ZOE fan and will always recommend their podcast (on Apple or Spotify) and their video channel as a major source of up-to-date health information.
Information about ingredients and nutritional advice will get a outdated over time because nutritional science is constantly moving forwards.
Sometimes there will be a broken link. I am sorry!
Please do your own research and find resources that you trust.
First things first… choose your lentils carefully. Some lentils will make this very crumbly and fall apart. Others help it to stick together. My recommendation is that at least half your lentils are split red lentils (helping the loaf to bind). I like to mix these with mung beans because I like the nutty flavour and it makes the loaf a lovely brown colour. Then I add a third kind of lentil… just to max out my plant varieties. I use dried lentils and soak them the night before.
Lentils generally expand to twice the size when soaked, for 12 hours or more. I use a half cup to measure them out and mix and match depending on what I have in my cupboards. I put them in an airtight container with double the amount of water volume to the lentils.
Cut some parchment paper to fit a standard sized loaf tin ensuring that you have enough paper at the sides to make “wings” that you can grip to pull the loaf out of the tin. Prepare it by greasing with coconut oil. I put a sprinkling of sesame seeds in the bottom along with a few pumpkin seeds at this stage.
Grate the cheddar. Keep these in separate dishes. The cheddar will be put into the blender and will help the loaf bind, but optional ingredients like the feta will be folded into the mix.
Choose which flavourings you want (I always include Feta cheese). Chop vegetables and fresh herbs into small pieces.
Olives are our superfood… but don’t necessarily go with everything. I often use onion and red pepper together, but the dill and mint is lovely and fragrant along with half a fennel bulb. Put chopped flavourings, herbs and optional spices to one side.
Measure out all other ingredients for the base loaf mix. They will be thrown in the blender.
Preheat the oven to 150 degrees.
Rinse out your lentils and drain before throwing them in the blender. Add the eggs and yoghurt and blend again. Add cheddar cheese and all other ingredients (except the Mix and Match Optional Flavours).
Blend well. It should be pourable like pancake mix and a little lumpy when finished.
Transfer to a large mixing bowl.
Add the chopped feta or goats cheese and fold in your flavourings of choice.
Pour bread mix into the lined loaf tin. Sprinkle with seeds (its nice if they are different sizes). I also like to add a teaspoon of melted coconut oil and an extra sprinkle of salt - but that is optional.
Place the loaf tin on top of a baking tray and place in the oven. Cooking time will vary depending on how liquid the loaf is and what flavourings you added.
Leave in oven at 150 degrees for about 30 minutes. Check with a knife to see how well it has cooked. If it is still quite liquid raise leave it a little longer.
If it feels solid enough to keep its shape, use the parchment paper to pull the loaf out of the tin. Put the loaf onto the baking tray and place back in the oven. Bake until the underside of the loaf is dry and spongey.
When the underside is dry and spongy it is ready to take out the oven.
Place on a wire rack. Leave to cool.
If you try to cut it too early it will crumble. When cooled use a very sharp bread knife to cut it into 10 portions.
Eat with batched dips or have on its own with salad or greens. It is delicious!
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