扁豆蔬菜”面包”{无麸质、无蛋奶、无油脂脂肪}Lentil Vegetable Loaf (Gluten/Egg/Dairy/Fat-Free)

原创 Anjani 蜂鸟健康TheHummingBird 2022-01-26 原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/5809.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/5809.html

这款扁豆蔬菜“面包”丰盛、美味且风味万种，是一年中任何时候全家享用假日大餐，或午餐/晚餐的绝佳选择。更重要的是，不含任何对健康不利的蛋奶或麸质成分，甚至不含油脂或脂肪！这款“面包”搭配蔬菜和色拉，营养将更丰富。

扁豆蔬菜“面包”

原料：

1.5杯棕色或绿色小扁豆

4杯蔬菜汤或水

1片月桂叶

1杯洋葱丁

1杯胡萝卜丁

3杯蘑菇丁（约226克）

4瓣大蒜切碎

1茶匙烟熏辣椒粉或辣椒粉

1茶匙干百里香

1茶匙干牛至

2汤匙番茄酱

1茶匙盐

1杯无麸质燕麦片

1/4 杯切碎的欧芹（装饰）

顶部涂抹酱料：

1/4 杯番茄酱

2汤匙枫糖浆

1汤匙柠檬汁

1汤匙水

1/2 茶匙大蒜粉

1/2 茶匙洋葱粉

1/4 茶匙盐

制作：

将烤箱预热至190度，并在23x13厘米的烤盘上铺上烘焙纸。

将扁豆用冷水冲洗后，在一个小锅里，混合小扁豆、蔬菜汤（如何制作蔬菜汤请见）和月桂叶。煮沸后转小火煮 15-20 分钟，直到小扁豆变软但不是糊状。

煮扁豆的同时，在陶瓷不粘锅中，中高火烹饪，加入洋葱、胡萝卜和蘑菇丁，偶尔搅拌，煮 5-6 分钟直到洋葱呈半透明状。如有需要，加一点水以防止粘连。

加入大蒜、烟熏辣椒粉、百里香、牛至、番茄酱和盐，再煮 1-2 分钟，直至香味四溢且混合均匀。关火并放在一边。

小扁豆煮熟后，取出月桂叶，然后将小扁豆经过滤网去除多余的水分。可以去除的水越多越好。放在一边。

将燕麦片加入粉碎机或破壁机直到形成细碎的面包屑状。加入扁豆和煮熟的蔬菜，用脉冲方式（即启动按钮几秒后停，再启动再停几次，直到扁豆和蔬菜开始打碎，但有些依然保持形状。如需要，用木铲搅拌几次。

一旦混合物充分混合后，将其转移到烤面包盘中，用木铲或勺子将其紧紧压入烤盘中。

在一个小碗里，混合番茄酱、枫糖浆、柠檬汁、水、大蒜粉、洋葱粉和盐，搅拌至光滑质地，然后将其涂在“面包”顶层。

将扁豆蔬菜“面包”放入烤箱中烘烤45-50 分钟（无需覆盖），直到其边缘呈浅褐色。

从烤箱中取出，冷却 10-15 分钟后再取出切片。

立即在上面撒上切碎的欧芹。或冷却后，将其放入密封容器中，可以在冰箱中存放 5 天。

6人份

Lentil Vegetable Loaf {GLUTEN-FREE, DAIRY-FREE, EGG-FREE, & FAT-FREE}

Hearty, savory, and full of flavor, this Lentil Vegetable Loaf is a fantastic choice for a holiday meal or for lunch or dinner for the family anytime of year. Best of all, it’s made only with clean ingredients and is even fat-free! Enjoy this Loaf with your choice of vegetable sides and salad for an even more nutritious meal.

Lentil Vegetable Loaf

Ingredients:

1 1/2 cups brown or green lentils

4 cups vegetable broth or water

1 bay leaf

1 cup diced onion

1 cup diced carrot

3 cups diced mushrooms (about 8 oz)

4 garlic cloves, minced

1 tsp smoked paprika or paprika

1 tsp dried thyme

1 tsp dried oregano

2 tbsp tomato paste

1 teaspoon sea salt

1 cup gluten-free rolled oats

1/4 cup finely chopped parsley, to serve

Glaze:

1/4 cup tomato paste

2 tablespoons maple syrup

1 tbsp lemon juice

1 tablespoon water

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/4 teaspoon sea salt

Directions:

Preheat oven to 375F and line a 9 x 5 loaf pan with parchment paper.

Place the lentils in a fine-mesh strainer and rinse under cold water.

In a small pot, combine the lentils, vegetable broth, and bay leaf. Bring to a boil, then reduce to a simmer and to cook for 15-20 minutes, until lentils are tender but not mushy.

While the lentils are cooking, prepare the vegetables. In a ceramic non-stick pan on medium-high heat, add onions, carrots, and mushrooms and cook, stirring occasionally, for 5-6 minutes until the onions are translucent. Add a bit of water if needed to prevent sticking.

Add the garlic, smoked paprika, thyme, oregano, tomato paste, and sea salt and cook for an additional 1-2 minutes until fragrant and well combined. Remove from the heat and set aside.

Once the lentils are cooked, remove the bay leaf, and transfer the lentils to a strainer to remove any excess water. The more water you can remove the better. Set aside.

Add the oats to a food processor and process until you get a fine crumb. Add the lentils and cooked vegetables and pulse gently until lentils and vegetables begin to break down slightly, but some still retain their shape. Stir a couple times with a spatula if needed.

Once the mixture is well combined, transfer to the lined loaf pan, firmly pressing it into the pan with the pack of a spatula or spoon.

In a small bowl, combine the tomato paste, maple syrup, lemon juice, water, garlic powder, onion powder, and sea salt. Whisk until smooth, then spread the glaze over the top of the loaf.

Transfer the lentil loaf to the oven and bake, uncovered, for 45-50 minutes, until lightly browned on the edges.

Remove from the oven and allow to cool for 10-15 minutes in the pan before removing and slicing.

Serve immediately with chopped parsley on top. Or, once cooled, store in an airtight container in the fridge for 5 days.

Serves 6