If you’re looking for a nutritious and versatile alternative to traditional flour tortillas, these Red Lentil & Buckwheat Wraps are the perfect solution. By using wholesome ingredients like red lentils and buckwheat, these wraps not only provide a unique and delicious flavor but also pack a powerful nutritional punch. Red lentils are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. They’re also rich in fiber, which supports digestive health and helps keep you full and satisfied. Lentils are loaded with essential vitamins and minerals, such as iron, folate, and magnesium, which are crucial for overall well-being.

Buckwheat, despite its name, is not related to wheat and is naturally gluten-free, making it an excellent option for those with gluten sensitivities or celiac disease. It’s high in antioxidants, which protect your body from oxidative stress, and it’s a good source of fiber, promoting heart health by helping to lower cholesterol levels. Buckwheat is also rich in minerals like magnesium, copper, and manganese, which play important roles in energy production, brain health, and bone health.

These Red Lentil & Buckwheat Wraps are not only healthy but also incredibly versatile. They are soft, pliable, and can be used just like any other wrap or tortilla. Whether you’re making tacos, burritos, or simply using them as a base for a quick snack, these wraps are sure to become a staple in your kitchen. Plus, they’re easy to make and perfect for meal prep. Make a batch ahead of time and store them in the fridge or freezer for a quick and nutritious meal anytime.

Ingredients

• 1/2 cup (90 g) raw red lentils
• 1/2 cup (100 g) raw buckwheat grains
• 1 ½ cups of water
• 1/2 tsp salt
• Coconut oil or other oil (for lightly brushing the pan)

Directions

1. Soak the raw red lentils and raw buckwheat together (or separately) in water overnight, preferably in the fridge. This soaking process helps to soften the grains, making them easier to blend and more digestible.
2. After soaking, rinse the lentils and buckwheat thoroughly to remove any residual antinutrients and make sure to strain them well.
3. Transfer the soaked lentils and buckwheat into a blender. Add water and salt, and blend until the batter is silky smooth and free of lumps. The consistency should be similar to pancake batter.
4. For a plain wrap, take half of the smooth batter and transfer it to a bowl. For a more vibrant and nutritious twist, add fresh spinach to the remaining batter and blend again until you get a smooth, green batter. This not only adds a pop of color but also increases the nutrient content with extra vitamins and minerals from the spinach.
5. Heat a nonstick pan over medium heat and lightly brush it with coconut oil or your preferred oil to prevent sticking and add a hint of flavor.
6. Pour about 1/3 cup of the plain or green batter into the pan and tilt the pan in a circular motion to distribute the batter evenly, creating a thin layer.
7. Cook the first side until the top looks completely dry and begins to lift from the edges, which should take about 2 minutes. Flip the wrap carefully and cook for another 1-2 minutes on the other side.
8. Continue flipping back and forth until the wrap is cooked to your desired doneness. The wrap is usually ready when it starts to puff up slightly, indicating it’s fully cooked.
9. Repeat this process with both batters until all the tortillas are made, stacking them as you go to keep them warm and pliable.

Prep Time: 30 minutes
Cooking Time: 50 minutes pan cooking
Servings: 9

Nutritional Information
Per 1 Serving:

• Energy: 74 calories
• Protein: 3.86 g
• Fat: 0.59 g
• Carbohydrates: 14.25 g
• Fiber: 2.2 g

Storage and Recommendations

• Store your tortillas in an airtight container in the fridge for up to one week or in the freezer for up to 3 months. Reheat them gently in a pan or microwave before serving to restore their soft and pliable texture.
• These wraps are perfect for a variety of uses. Try them as a base for breakfast burritos, veggie wraps, or even as a quick pizza base. They’re also great for meal prep; just make a batch ahead of time and use them throughout the week for quick, nutritious meals.

Start your day right with these nutritious and delicious Zucchini Flatbreads, the perfect guilt-free option for breakfast or a light snack. Made with wholesome ingredients like zucchini and oatmeal, these flatbreads are rich in fiber, vitamins, and minerals, ensuring you get a healthy boost with every bite. The combination of zucchini and oats creates a soft, tender flatbread that is incredibly versatile. Whether you’re filling them with eggs for breakfast, layering on some avocado and fresh veggies for lunch, or enjoying them with your favorite cheese, these flatbreads are as delicious as they are nutritious.

Zucchini, the star ingredient in this recipe, is low in calories but high in beneficial nutrients. It is packed with vitamins A and C, which are essential for immune function, skin health, and eye health. Zucchini also contains a good amount of potassium, which helps regulate blood pressure and maintain heart health. Moreover, the fiber content in zucchini promotes healthy digestion and can help keep you feeling full longer. Paired with oats, which are known for their heart-healthy benefits and high fiber content, these flatbreads make a wonderful addition to your daily diet.

These Zucchini Flatbreads are not only easy to make but also provide a nutritious base for a variety of fillings, making them an excellent choice for those looking to eat healthily without compromising on taste.

Ingredients

• 1 cup (80 g) rolled oats
• 1 large zucchini (250 g, cleaned and cut into chunks)
• 1 tsp baking powder (optional)

Directions

1. Begin by blending the rolled oats into a fine flour texture using a blender or food processor. Or, use store-bought oat flour.
2. Clean and cut the zucchini into chunks.
3. Use a hand blender or food processor to mash the zucchini into a smooth purée.
4. In a mixing bowl, add a portion of the oat flour and baking powder to the zucchini purée and mix gently to combine.
5. Add the remaining oat flour and mix again, ensuring not to overmix the batter.
6. Heat a nonstick pan over low-medium heat.
7. Spoon 1/3 of the batter onto the hot pan and use a spatula to spread the mixture, flattening it to a large-sized flatbread with a thickness of about 2 to 3 mm.
8. Cook the flatbread until the edges start to appear dry, approximately 2 minutes.
9. Carefully flip the flatbread and cook for an additional 1 or 2 minutes, or until golden brown and cooked to your liking.
10. Repeat the process with the remaining batter until all the flatbreads are cooked.

Prep Time: 15 minutes
Cooking Time: 20 minutes in the fridge
Servings: 3

Nutritional Information
Per 1 Serving:

• Energy: 120 calories
• Protein: 5.51 g
• Fat: 2.11 g
• Carbohydrates: 21.05 g
• Fiber: 3.7 g

Storage and Recommendations

• Store these flatbreads in an airtight container in the fridge for up to a week or in the freezer for up to 3 months.
• Enjoy these nutritious and delicious zucchini and oatmeal flatbreads as a versatile base for a variety of breakfast or snack options.

When you’re in the mood for something wholesome and filling, this Green Lentil Loaf Bread is exactly what you need. Made with the hearty goodness of green lentils and oats, this loaf is not only gluten-free but also packed with flavor and nutrients. The bread has a rich, soft texture, making it the perfect canvas for all your favorite toppings, whether it’s a simple spread of butter or something more indulgent like avocado or cheese. This recipe is ideal for anyone looking to add more plant-based proteins to their diet without sacrificing taste or satisfaction.

Let’s delve into the health benefits of green lentils, the star ingredient in this recipe. Green lentils are a nutritional powerhouse, rich in protein and fiber, which are essential for maintaining a healthy digestive system and keeping you full longer. They are also packed with iron, which is vital for producing energy and transporting oxygen throughout the body. Furthermore, green lentils are a good source of folate, which is particularly important for pregnant women, as it helps in the formation of the neural tube during early pregnancy.

Incorporating green lentils into your diet can also help manage cholesterol levels, as their high fiber content aids in reducing bad cholesterol. Moreover, lentils are low in fat and calories, making them an excellent choice for those looking to maintain or lose weight. With their impressive nutritional profile, it’s clear why green lentils should be a regular part of your diet, and this delicious loaf is a fantastic way to enjoy them.

Ingredients

• 3/4 cup (150 g) dry green lentils or 2 cups soaked green lentils
• 1 cup water
• 1 cup (90 g) oat flour
• 1 tbsp. instant yeast
• 1/2 tsp. salt
• 1 tsp. honey
• Butter or oil for greasing your loaf pan
• 1/4 cup (20 g) rolled oats or other grains and seeds of your choice (optional)

Directions

1. Begin by soaking dry green lentils in water overnight. After soaking, thoroughly rinse and make sure you strain really well, ensuring all excess water is removed.
2. Transfer the soaked lentils (yielding approximately 2 cups) to a mixing bowl and add water. Using a hand blender or food processor, blend the lentils until smooth, then transfer to a separate bowl.
3. If not using store-bought oat flour, blend your rolled oats into a food processor until you get a flour consistency.
4. Combine the oat flour with the blended lentils, add instant yeast, salt, and honey to aid in yeast activation. Gently stir until all ingredients are mixed, resulting in a sticky mixture.
5. Brush a 25 X 12.5 cm loaf pan with butter or oil and pour the mixture into the pan. If desired, sprinkle some rolled oats or other seeds of your choice on top for a nicer finish.
6. Allow the dough to rise in a warm corner for 20 to 30 minutes, then bake in a preheated oven at 350°F (180°C) for 45 minutes.
7. Once baked, promptly remove the loaf from the pan and let it cool on a cooling rack.

Prep Time: Soaking Overnight, 45 minutes Prep & Proofing
Cooking Time: 45 minutes (Pan Baking)
Servings: 10 slices

Nutritional Information
Per 1 Slice:

• Energy: 101 calories
• Protein: 5.98 g
• Fat: 0.93 g
• Carbohydrates: 17.74 g
• Fiber: 2.9 g

Storage and Recommendations

• Store your green lentil loaf bread in a sealed ziplock bag in the refrigerator for up to 7 days.
• Slice into your wholesome, gluten-free lentil bread and enjoy its hearty texture and rich flavor, whether paired with your favorite toppings or simply enjoyed with a spread of homemade butter.