Replace Wheat Bread with A Tasty Lentil Alternative

Replace Wheat Bread with A Tasty Lentil Alternative

wheat bread alternative

Replace Wheat Bread with A Tasty Lentil Alternative

For those following a healthy diet, it’s not uncommon to research into a wheat bread alternative that doesn’t use white or refined grains. Modern flour is made from a single genus, triticum, aka wheat. Despite the fact people have been milling wheat into flour for thousands of years… by definition, flour is still a processed food. The trouble with modern milling is that the vast majority of wheat flour contains processes that could be damaging to health…

  • The removal of fibre and important nutrients (white and other highly refined flours are made by stripping away the nutrient-rich outer layer and germ seed embryo. Manufacturers attempt to reduce nutrient loss by adding synthetic nutrients to fully ground flour. Even though some of these synthetic nutrients might be supportive to our cells, enriching foods with substitutes still doesn’t provide you with the same level of nutrients found in whole foods).
  • The addition of harmful bleaching agents (to create the commercialised bright, white and soft textured flour we are so familiar with).
  • In most cases, end products with other highly processed and unhealthy ingredients (cookies, crackers, chips, cakes and other baked goods found on the market often feature refined grain flours as well as excess sugar, sodium and food additives).

Plenty of research has also gone into refined grains’ impact on health… take a look at this article and its included studies for an in-depth review. To summarise, multiple studies found that the increased consumption of grains can increase fat surrounding the organs and increase the risk of cardiovascular disease. Plus, there’s increasing scientific evidence that shows people with type 2 diabetes (or those at risk of developing it), should avoid refined sugars and grains.

With all this in mind, it’s no surprise that wheat or gluten intolerances are rife in society today.

wheat bread alternative

At Together Against Cancer, we’ve discovered this simple and delicious Vegan Lentil Bread Recipe by Cooking For Peanuts for those who are searching for a wheat bread alternative. It’s dairy-free, flourless and gluten-free… making it an excellent choice for those with food sensitivities too. Not to mention… it actually tastes good! Crusty on the outside, soft and springy on the inside.

All you need is…

  • Red lentils (2 cups)
  • Psyllium husk (1/2 cup)
  • Baking soda (1 + 1/4 tsp)
  • Apple cider vinegar (1 tbsp)
  • Olive oil (optional… 2 tbsp)
  • Sesame seeds (optional… 2 tsp)

We’ve included the wheat bread alternative recipe below, but please visit the original website for further information and expert tips, including an ingredient deep-dive and substitution options.

  1. Soak the lentils for at least 3 hours (preferably overnight), in a medium bowl. Water should cover the lentils up to 2 inches above.
  2. Drain the lentils and preheat the oven to 360°F / 180°C.
  3. Transfer the lentils, psyllium husk, oil, baking soda and 1/2 a cup of water to a food processor. Pour the apple cider vinegar directly onto the baking soda – this will cause a bubbling reaction which allows the dough to rise, so it is important to move quickly from this point on. 
  4. Once processed, transfer the lentil dough to a cutting board. Roll into a ball and divide it into 2 roughly equal parts. Shape both parts into 2 logs and cut each log into 4 roughly equal parts. You will be left with a total of 8 pieces.
  5. Roll each dough section into a ball and place on a baking sheet, leaving about 2 inches between each. If using sesame seeds, sprinkle on top. 
  6. Bake in the oven for about 20 minutes on the middle rack, or until golden brown. Remember to set aside to cool for at least 10 minutes before slicing.
wheat bread alternative

We hope you enjoy baking and tasting this delicious lentil bread!

For further nutritional guidance, support and healthy eating advice, take a look at our Events page to view and book onto any of our upcoming wellbeing workshops. We currently have Hummingbird Naturopath visiting Together Against Cancer to host monthly nutrition sessions.