Savory Lentil and Feta Pie
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GF
LC
SF
YF
NF
Gluten Free, Low Carbs, Sugar Free, Yeast Free, Nut Free
GF
Gluten Free
LC
Low Carbs
SF
Sugar Free
DF
Dairy Free
OF
Oil Free
YF
Yeast Free
EF
Egg Free
VG
Vegan
NF
Nut Free
Ingredients:
| Name | Metric | US | TIP | |
|---|---|---|---|---|
| Red Lentils, dry quantity | 370 gr | 2 cups | ||
| Feta Cheese, made into crumbs | 200 gr | 1 cup | ||
| Cheddar Cheese, grated | 100 gr | 1 cup | ||
| Greek Yogurt | 240 ml | 1 cup | ||
| Eggs | 4 | 4 | ||
| Red Bell Pepper, diced | 150 gr | 1 | ||
| Olives, chopped | 70 gr | 1/2 cup | ||
| Fresh Dill, chopped | 10 sprigs | 1/4 cup | ||
| Spring Onions / Scallions | 6 | 3/4 cup | ||
| Red Chili Flakes | 2 gr | 1/4 teaspoon | ||
| Olive Oil | 50 ml | 1/4 cup | ||
| Salt and Ground Black Pepper | 6 gr | 1 teaspoon | ||
| Baking Powder | 6 gr | 1 teaspoon | ||
| Baking Soda | 3 gr | 1/2 teaspoon | ||
| Sesame Seeds | 15 gr | 2 tablespoons |
Equipment:
| Baking pan 10in x 13in / 26cm x 35cm |
Steps:
Wash and soak 370 grams of Red Lentils for at least 8 hours. Wash and soak 370 grams of Red Lentils for at least 8 hours.
Preheat the oven to 375°F (190°C) and line a baking pan with parchment paper. Preheat the oven to 375°F (190°C) and line a baking pan with parchment paper.
After soaking, drain the lentils. In a blender, combine the soaked Lentils, 4 Eggs, 240 grams of Greek Yogurt, and 50 ml of Olive Oil. Blend until smooth. After soaking, drain the lentils. In a blender, combine the soaked Lentils, 4 Eggs, 240 grams of Greek Yogurt, and 50 ml of Olive Oil. Blend until smooth.
Transfer the blended mixture to a bowl. Add 1/2 tsp of Baking Soda, 1 tsp of Baking Powder, Black Pepper and Salt, to taste. Mix well until fully combined. Stir in the chopped Olives, Spring Onions, chopped Red Pepper, crumbled Feta, grated Cheddar Cheese, Dill, and chili Flakes. Mix in most of the Sesame Seeds, reserving a few for topping. Transfer the blended mixture to a bowl. Add 1/2 tsp of Baking Soda, 1 tsp of Baking Powder, Black Pepper and Salt, to taste. Mix well until fully combined. Stir in the chopped Olives, Spring Onions, chopped Red Pepper, crumbled Feta, grated Cheddar Cheese, Dill, and chili Flakes. Mix in most of the Sesame Seeds, reserving a few for topping.
Pour the lentil mixture evenly into the prepared baking pan. Sprinkle the reserved sesame seeds on top. Pour the lentil mixture evenly into the prepared baking pan. Sprinkle the reserved sesame seeds on top.
Bake in the preheated oven for 45 minutes, or until golden brown. Bake in the preheated oven for 45 minutes, or until golden brown.
Allow to cool slightly before serving. Enjoy warm or cold as a snack or as a main dish with a side salad. Allow to cool slightly before serving. Enjoy warm or cold as a snack or as a main dish with a side salad.
Comments:
Savory Lentil and Feta Pie
Tips for cooking the Savory Lentil and Feta Pie:
Pre-Soak Lentils:
- Ensure you soak the red lentils for at least 8 hours or overnight. This helps soften them and improves the texture of the pie filling.
Proper Blending:
- Blend the lentils thoroughly to achieve a smooth mixture. This will ensure a uniform texture in the pie and help the ingredients combine well.
Even Mixing:
- Ensure that all ingredients, especially the cheeses and vegetables, are evenly distributed throughout the mixture. This helps in achieving a consistent flavor in every bite.
Adjust Seasonings:
- Taste the mixture before baking and adjust seasoning to your preference. Sometimes, a little extra salt, pepper, or chili flakes can make a difference.
Grease the Parchment Paper:
- Lightly grease the parchment paper with butter or olive oil to prevent sticking and ensure easy removal of the pie from the pan.
Even Baking:
- Spread the mixture evenly in the baking pan to ensure it cooks uniformly. This helps in achieving an even golden-brown crust.
Cooling Time:
- Allow the pie to cool slightly in the pan before slicing. This helps it set and makes it easier to cut into neat slices.
Serving Suggestions:
- Serve the pie warm or cold. It pairs well with a fresh salad, yogurt, or a light soup. You can also enjoy it with a dollop of tzatziki or a side of pickled vegetables for added flavor.
Storage:
- Store any leftovers in an airtight container in the refrigerator. The pie can be reheated in the oven or enjoyed cold.
Variations:
- Feel free to experiment with other herbs or spices according to your taste. Adding a bit of cumin or paprika can give the pie a different flavor profile.
Watch the Baking Time:
- Keep an eye on the pie as it bakes, as oven temperatures can vary. It’s done when the top is golden brown and a toothpick inserted into the center comes out clean.
By following these tips, you’ll ensure that your Savory Lentil and Feta Pie turns out delicious and well-prepared.
Savory Lentil and Feta Pie additional information:
The Savory Lentil and Feta Pie offers several nutritious benefits due to its key ingredients. Here's a breakdown of the health benefits provided by the main components of the recipe:
Lentils:
- High in Protein: Lentils are a great source of plant-based protein, making them an excellent choice for vegetarians and vegans.
- Rich in Fiber: They contain soluble and insoluble fiber, which aids in digestion, helps regulate blood sugar levels, and promotes heart health.
- Packed with Vitamins and Minerals: Lentils provide essential nutrients like folate, iron, magnesium, and potassium.
- Low in Fat: They are low in fat and contain no cholesterol, supporting overall cardiovascular health.
Feta Cheese:
- Source of Calcium: Feta cheese provides a good amount of calcium, which is crucial for maintaining strong bones and teeth.
- Rich in Protein: It also adds protein to the pie, complementing the lentils' protein content.
- Contains Healthy Fats: While feta is lower in fat compared to some other cheeses, it still provides beneficial fats, including some omega-3s if made from sheep’s milk.
Greek Yogurt:
- High in Protein: Greek yogurt is high in protein, which helps in muscle repair and maintenance.
- Rich in Probiotics: It contains probiotics, which are beneficial for gut health and digestion.
- Good Source of Calcium: Greek yogurt also contributes calcium for bone health.
Olive Oil:
- Contains Healthy Fats: Olive oil is rich in monounsaturated fats, which are good for heart health and can help reduce inflammation.
- Rich in Antioxidants: It contains antioxidants like vitamin E and polyphenols that help protect cells from damage.
Spring Onions/Scallions:
- Rich in Vitamins: Spring onions are a good source of vitamins A, C, and K, which support immune function, skin health, and bone health.
- Contain Antioxidants: They provide antioxidants that help combat oxidative stress in the body.
Dill:
- Rich in Antioxidants: Dill is high in antioxidants, which help protect cells from damage and support overall health.
- Contains Essential Nutrients: It provides essential vitamins and minerals such as vitamin C, manganese, and calcium.
Red Pepper:
- High in Vitamin C: Red peppers are an excellent source of vitamin C, which supports the immune system and promotes healthy skin.
- Rich in Antioxidants: They contain antioxidants like beta-carotene and lycopene that help fight inflammation and oxidative stress.
Chili Flakes:
- Boost Metabolism: Chili flakes contain capsaicin, which can help boost metabolism and support weight management.
- Rich in Vitamins: They are a source of vitamins A and C, which are beneficial for overall health.
Overall Benefits:
- Balanced Nutrition: The combination of lentils, feta, Greek yogurt, and vegetables provides a balanced mix of protein, fiber, healthy fats, vitamins, and minerals.
- Supports Digestive Health: The fiber from lentils and vegetables, along with probiotics from Greek yogurt, promotes healthy digestion.
- Heart Health: Ingredients like lentils, olive oil, and feta cheese contribute to heart health through their low cholesterol and healthy fat content.
This Savory Lentil and Feta Pie is not only delicious but also a nutrient-dense option that supports overall health and well-being.
