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Ингредиенты
- 2 Tbsp. flaxseeds
- 1/2 c. uncooked bulgur
- 2 tsp salt
- 1 c. boiling water
- 1 1/4 c. lentils, rinsed
- 2 tsp extra virgin olive oil
- 2 med onions, minced
- 3 med carrots, grated
- 4 med garlic cloves, chopped
- 1 1/2 tsp grnd cumin
- 1/2 tsp grnd coriander
- 1/8 tsp cayenne, up to 1/4
- 2 c. flat-leaf parsley leaves, (1 bunch) rinsed and dry
- 2 slc whole-wheat bread crusts trimmed and discarded bread torn into large pcs
- 6 ounce low-fat soft or possibly hard silken tofu, (3/4 c.)
- 1/4 c. fresh lemon juice, (from 2 lemons)
- 1 tsp freshly grnd pepper Flat-leaf parsley or possibly mint sprigs, for garnish *GARLIC MAYONNAISE
- 1 c. soy mayonnaise
- 1/2 c. minced fresh herbs such as basil or possibly tarragon or possibly chervil
- 2 sm garlic cloves, chopped
- 1/4 tsp salt
- 1/8 tsp freshly grnd pepper
Инструкции
- 8 TO 10 SERVINGS DAIRY-FREE
- This flavorful grain loaf, that is served with a creamy herbed garlic mayonnaise, makes a great hearty entree for a potluck buffet. Flaxseeds, valued as a plant source of essential omega-3 fatty acids, replace the usual Large eggs and bind the loaf. If you prefer, you can substitute 2 Large eggs for the flaxseeds and water.
- DOOR-TO-DOOR (for a potluck): If you like, use a disposable aluminum loaf pan.
- Bake loaf up to 2 days ahead and chill in pan. Reheat, covered with foil, in a 350F oven for about 30 min. Make garlic mayonnaise up to 2 days ahead and chill in a covered bowl or possibly plastic food storage container.
- Preheat oven to 375F. Coat 9 x 5-inch loaf pan with cooking spray. Line bottom of pan with sheet of parchment or possibly wax paper and lightly coat paper with cooking spray.
- In food processor or possibly blender, process flaxseeds to coarse pwdr. Add in 1/3 c. cool water and process till mix is blended, stopping once or possibly twice to scrape down sides of work bowl with rubber spatula. Pour into small bowl, cover and set aside in refrigerator.
- In medium bowl, combine bulgur, 1/2 tsp. salt and boiling water. Let stand till bulgur is tender and most of liquid is absorbed, about 25 min. Drain mix in sieve, pressing out excess moisture. Set aside.
- While bulgur is standing, bring large saucepan of water to a boil. Add in lentils and 1/2 tsp. salt and cook till just tender, about 20 min. Drain and rinse under cool running water. Set aside.
- In large nonstick skillet, heat oil over medium heat. Add in onions and cook, stirring often, till softened, 3 to 5 min. Add in carrots, garlic, cumin, coriander and cayenne and cook, stirring, till fragrant, 1 to 2 min.
- Transfer to large bowl.
- In food processor, pulse parsley till minced. Add in bread and process till coarse crumbs form. Add in to onion mix.
- Add in tofu to food processor and process till smooth. Add in reserved flaxseed mix, 1 c. cooked lentils, lemon juice, pepper and remaining 1 tsp. salt and process till smooth. Transfer to bowl with onion mix.
- Using rubber spatula, stir in remaining cooked lentils and soaked bulgur till well combined. Scrape mix into prepared pan, spreading proportionately and pressing down. Bake till top is lightly browned and hard to the touch, 50 to 60 min.
- Meanwhile, make garlic mayonnaise: In medium bowl, mix all ingredients. Cover and refrigerateat least 1 hour. Whisk well before serving.
- Transfer loaf to wire rack and let cold in pan 5 min. Run knife around edges to loosen: invert serving platter over loaf. Protecting your hands with oven mitts, firmly grasp pan and platter together and turnover. Remove pan; peel off paper. Garnish with parsley and serve loaf warm or possibly at room temperature with garlic mayonnaise.
- continued in part 2
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 158g | |
| Recipe makes 8 servings | |
| Calories 308 | |
| Calories from Fat 148 | 48% |
| Total Fat 16.79g | 21% |
| Saturated Fat 7.88g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 31mg | 10% |
| Sodium 765mg | 32% |
| Potassium 536mg | 15% |
| Total Carbs 31.58g | 8% |
| Dietary Fiber 12.5g | 42% |
| Sugars 3.01g | 2% |
| Protein 10.09g | 16% |
