Are you looking for a healthy but calming meal that can be prepared in advance? Or do you need a vegan alternative to your holiday roast or turkey? Either way, these plant-based nut breads are perfect. They’re full of hearty flavor and earthy goodness made from a blend of lentils, quinoa, flaxseeds, barley, walnuts, and cashews! To top it off, this recipe is naturally oil-free and made up of everyday, nutrient-dense ingredients.
Plant-based nut breads made from seeds, lentils and whole grain products
This recipe is an example from The Kick Diabetes Cookbookby Brenda Davis, RD and Vesanto Melina, MS, RD. Brenda recently published a second, supplementary book called Kick Diabetes Essentials: The Diet and Lifestyle Guide.
Brenda’s dietary recommendations focus on whole foods, no sweeteners and no oils or other refined ingredients. Many of her recipes are gluten-free and / or soy-free as well, but she doesn’t avoid these ingredients entirely. In fact, these plant-based nut breads use both. However, we have provided some substitution options here in case you need them.
Substitution options for plant-based nut breads
- barley – If you need gluten-free, plant-based breads, you can replace the barley with whole grain sorghum. Follow the cooking instructions on the packaging.
- Tamari – This is a kind of soy sauce from the Asian area. If you can’t find it, you can substitute regular soy sauce or shoyu. For gluten-free wheat wheat, use tamari or gluten-free soy sauce. And for soy-free, you can substitute coconut amino acids.
Special diet advice: Plant-based nut breads
According to ingredients, this recipe is dairy-free / dairy-free, egg-free, peanut-free, vegan, plant-based and vegetarian. For more ingredients and nutritional options, see our suggestions above.
Plant-based nut breads
1 hour 55 minutes
Author: Brenda Davis, RD and Vesanto Melina, MS, RD
Recipe type: main dish
- ½ cup (125 ml) quinoa
- 5⅔ cups (1.36 l) of water
- ⅔ cup (165 ml) pot barley (see tip)
- ⅔ cup (165 ml) dried lentils (see tip)
- 1½ large onions, finely chopped
- 1 cup (250 ml) walnuts, finely chopped
- 3 stalks of celery, diced
- ⅓ cup (85 ml) of ground flaxseed
- ¼ cup (60 ml) chopped fresh parsley, lightly wrapped
- 2 tablespoons (30 ml) vegan poultry seasoning
- ⅔ cup (165 ml) water
- 1 cup (250 ml) raw cashew nuts
- ⅓ cup (85 ml) of tamari
- 6 chopped garlic cloves
- Freshly ground black pepper
- Put the quinoa in a small saucepan.
- Add 1 cup (250 ml) water and bring to a boil over medium heat.
- Reduce the heat to low, cover, and cook for 15 to 20 minutes until all of the water is absorbed. Take it from the stove and let it cool off.
- While the quinoa is cooking, place the barley and lentils in a medium saucepan.
- Add 4 cups (1L) of water and bring to a boil over medium heat.
- Reduce the heat to low, cover, and cook until the lentils are tender for about 45 minutes.
- Put the quinoa, barley mixture, onions, walnuts, celery, flax seeds, parsley and poultry seasoning in a large bowl and stir well.
- Put the remaining ⅔ cup (165 ml) water and the cashew nuts, tamari and garlic in a blender and stir until smooth.
- Pour into the quinoa mixture and stir well. Season to taste with pepper.
- Preheat the oven to 175 ° C and lightly grease two loaf pans.
- Squeeze the mixture evenly into the prepared loaf pans.
- Bake for 60 to 90 minutes or until the breads are slightly firm to the touch.
Tip: Pot barley is less processed than other types, so we recommend this, although any type of barley can be used in this recipe. Smaller lentils like French or Beluga lentils would be great, but regular brown or green lentils also work well.
This recipe will be reprinted with authorizations from The Kick Diabetes Cookbook and Kick Diabetes Essentials Collection.
Calories: 191 Fat: 21g Carbohydrates: 10 g Sodium: 317 mg Fiber: 7g Protein: 8g
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