Lunchtime Lentil Bake
Many clients want to include beans and lentils in their eating, but don’t know how.
This recipe is a simple way to incorporate some red lentils + get some variety into routine meals.
You can of course eat this warm out the oven for tea too. Great with plenty of greens, or a nice juicy salad.
- 150g split red lentils—soaked for 2 hours minimum
- 2 carrots, grated—net weight 200g
- 2 spring onions—finely chopped
- 1 large clove garlic—minced
- 2 medium eggs—free range / organic
- 100g oats
- 1.5 tsp dried herbs of your choice, I used Italian mix
- 2 tbsp nutritional yeast, or grated parmesan
- 2 tbsp red pesto
- 100g frozen peas (or veg of your choice)
- Optional—a little grated parmesan for the topping
- Heat the oven to 190 / 170 fan. Grease or line a 23cm square tin, or tin of similar proportions
- Drain and rinse the lentils well.
- In a food processor place all the ingredients except for the peas and optional topping of parmesan
- Whizz the mixture up, but best done on pulse and wipe down the sides frequently. You want to keep some chunky texture in this, yet mix it well too. If you don’t have a food processor then a thorough stir with a wooden spoon will do.
- Add the peas to the mix. Season well.
- Tip into the baking tin, press down firmly. Grate a little more parmesan over the top if you like (or another pinch of nutritional yeast)
- Bake for about 30 mins but check after 25 —bake until browned and just starting to come away from the edges of the tin.
- Delicious hot, or chilled, and freezes beautifully.
40 mins + soaking time
Red lentils— As with all pulses, lentils are a perfect blend of protein and carbohydrate. This helps steady blood sugar levels, help you feel full and provide energy. Also high in fibre (so happy guts) and low in calories. Count as 1 of your 5 a day. High in folate, manganese, magnesium, phosphorous, copper & iron.
Carrots— Great for the liver (detoxifier), the gut (fibre) & kidneys. Also well known for being beneficial for the eyes, & the skin (in moderation!), for the digestive system & the urinary tract. A multitude of vitamins & minerals + high in fibre. A great all round starchy root vegetable, with so many versatile uses.
Nutritional yeast is a complete protein, containing all nine essential amino acids that we must get from food. Great for vegans as it gives a depth of flavour like parmesan. It contains many B vitamins, as well as zinc and selenium.