Lentil Gluten-Free Rolls - Easy Recipe

These vegan gluten-free rolls are so easy to make. Made from dried lentils and a few other simple ingredients. The rolls have a bread-like texture and bake up so perfectly. The best part about the rolls is that they are dairy-free, soy-free, nut-free, and loaded with plenty of plant-based protein. 

 If you have a wheat allergy or need to eat a gluten-free diet, then you know how expensive gluten-free bread can be. Then there is the issue of the taste of the bread that is made without wheat and the small size of the bread. Who knew that bread with be a luxury item when you choose to eat gluten-free food. 

If you are tired of paying the high prices of gluten-free bread, Keep reading to discover a gluten-free bread recipe made from dried lentils. Discover a homemade gluten-free recipe that tastes just like wheat bread and does not cost a lot of money. 

 The dreadful wheat allergy diagnosis

Seven months ago, I heard the words that no bread lover ever wants to hear. The allergy doctor told me that I was allergic to wheat. The skin-prick allergy testing confirmed that a wheat allergy was the cause of my asthma breathing issues and if I wanted to stop the damage to my lungs, I had to follow a wheat-free diet. 

 I was so hoping that I was not allergic to wheat, as I loved homemade honey wheat bread and butter. The news of my wheat allergy really did not come as a surprise, as I already knew through an elimination diet that eating wheat caused me to have a severe asthma attack. I was just hoping that the allergy test would not be positive for a wheat allergy. 

Learn how to make delicious homemade gluten-free bread  

 Once I got over the news of my wheat allergy, I went to the grocery store to buy some gluten-free bread and was disappointed at how expensive gluten-free bread was. I knew that I had to learn how to make gluten-free bread at home, as I was not going to pay the high prices for wheat-free bread that came in small packages.

 I was up for the challenge of more allergy-free baking. I was already having to make dairy-free recipes since I had a dairy allergy, so I was ready to learn the art of gluten-free baking. After discovering the gluten-free ingredients. like gluten-free flour, was just as expensive as store-bought wheat-free bread, I began to search for inexpensive gluten-free recipes. 

 Through my gluten-free bread baking, I learned how to make gluten-free bagels, oat flour tortillas, gluten-free crepes, and gluten-free bread made from buckwheat. All those delicious recipes are at the end of this article. And now I bring you the easiest and least expensive recipe for gluten-free rolls made from dried lentils. You are going to love this recipe!

Gluten-Free Rolls From Lentils

~ Are easy to make

~ Loaded with Protein

~ Budget-Friendly

~ Flourless

~ Grain-Free

~ Soft & Fluffy

~ Gluten-Free

~ Dairy-Free

~ Wheat-Free

~ Vegan

~ Shapeable

~ Yeast-Free

~ Perfect for Sandwiches

 These delicious wheat-free rolls are perfect for many types of diets, especially allergy-friendly diets. You will love the texture of this gluten-free dough. It has the same consistency as regular bread dough and it is a shapeable dough. So you can shape the rolls into any desired shape. The recipe makes 6 rolls but you can double the recipe to make 6 hamburger buns for homemade veggie burgers.

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~ Ingredients Needed ~

~ Lentils - I used brown lentils, but you can use red or yellow

~ Whole Psyllium Husk - This acts as the binder of the ingredients and gives elasticity to the gluten-free dough. It also adds fiber to the bread. Use whole psyllium husks and not the powdered variety. This is a gluten-free bread-making staple that I keep in my pantry.

~ Baking Soda - This helps the dough rise.

~ Lemon Juice or Apple Cider Vinegar - This acidic ingredient works with the baking soda to enhance the rising of the dough.

 Making the lentil gluten-free rolls is super simple. It takes 4 easy steps to enjoy delicious warm rolls that are perfect with butter or to use as a sandwich roll. Check out this recipe for a delicious vegan deviled egg salad spread that is made with chickpeas.

~ 4 Steps To Make The Lentil Gluten-Free Rolls ~

1. Step 1 ~ Soak the lentils -  Rinse the lentils well. Soak the lentils overnight in a large bowl with plenty of water. Then drain the water.

2. Blend all the ingredients together ~ Place all the ingredients in a high-speed blender. Blend for about five minutes or until all the ingredients stick together and resemble biscuit dough.

3. Shape the bread dough - Divide the dough into 6 pieces and shape it into rolls.

4. Bake the rolls - Bake the rolls in the oven. Let them cool and enjoy.

~ Baking Tips ~

~ You can use any variety of dried lentils - Dried lentils come in a variety of colors, like red, yellow, green, and brown. Using a different type will not change the texture of the rolls but it will give the rolls a different color and taste.

~ Use whole psyllium husks - and not the powdered variety. The powder psyllium will not give the dough the elasticity that it needs to become bread.

~ Use a nonstick baking sheet - or line the baking sheet with parchment paper.

~ Add Different Flavors to the Rolls ~

Add spices to the dough before you blend it for additional flavor. Spices like rosemary, garlic, thyme, and salt will enhance the taste of the rolls. You can also add toppings to the rolls, after they are formed and before you bake them. Some topping suggestions are sesame seeds, sunflower seeds, pepitas, kosher salt, and everything bagel seasoning.

~ How to Store the Lentil Rolls ~

Let the rolls cool completely before storing them.

~ Room Temperature - Store in an air-tight container for up to 2 days.

~ Refrigerator - Store in a container or bread bag for up to a week.

~ Freezer - Store in a freezer-safe container for up to 3 months. Thaw before serving.

~ Reheating - You can reheat the rolls in the microwave for 30 seconds or in an oven set to 350 F for 10 minutes.

~ Ways to enjoy the Gluten-Free Rolls From Lentils ~

~ These rolls are the best with butter

~ You can use the rolls for mini sandwiches or double the recipe and make the rolls bigger for veggie burgers

~ Serve the rolls with soup or pasta

~ Serve them with Vegan Tuna Salad or Vegan Egg Salad

~ Use them with your favorite dips

~ Enjoy them for breakfast with vegan scrambled eggs

Check out these other gluten-free bread recipes

~ Two Ingredient Gluten Free Oat Tortillas

~ Homemade Gluten-Free Bagels Made With Oat Flour

~ 3 Ingredient Vegan Gluten Free Protein Crepes

~ 1-Ingredient Gluten Free Buckwheat Bread

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Best Desserts Made Without Sugar

Discover some amazing desserts that are made without sugar

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 I have a sweet tooth and I like to indulge in desserts. While the occasional sweet is perfectly ok for those who do not have diabetes, too much sugar is not healthy for the body. Excessive sugar intake can affect your body in many ways. Chances are you already know that eating too much sugar isn’t good for you. Eating too much sugar can affect many parts of your body and health. So how does too much sugar affect your body?


How sugar can mess with your health

When most people think about consuming too much sugar, they think about cavities, weight gain, and hyperactivity in children but sugar can be harmful to other parts of the body like the brain and the heart. Without going into too many details about excessive sugar intake and the body, I will list some parts of the body that sugar can wreak havoc upon. The below sugar information I found at WebMD.

Brain ~ Sugar can be addicting and eating sugar gives your brain a feel-good chemical called dopamine. This can be the reason why you crave sweets.

Mood ~ While sugar can give you energy, it can also give you a crash. So that sugary treat too often can have an effect on your mood and studies have linked high sugar intake to a greater risk of depression in adults

Teeth ~ Sugar can damage your teeth as the bacteria that cause cavities love to eat sugar.

Joints ~ If you have joint pain, eating lots of sweets can cause inflammation which can worsen the pain.  Plus, studies show that sugar consumption can increase your risk of developing rheumatoid arthritis.

Skin ~ The inflammation that sugar causes can make your skin age faster. As sugar can damage collagen and elastin which can result in wrinkles and saggy skin.

Liver ~ An abundance of fructose can damage the liver.

Heart ~ The extra insulin in your bloodstream can affect your arteries to get inflamed, grow thicker/stiffer which stresses your heart.


Pancreas ~ Sugar makes your pancreas pump out insulin. Too much sugar will overwork the pancreas, setting you up for type 2 diabetes and heart disease.

Kidneys ~ If you have diabetes, too much sugar can lead to kidney damage.

Body Weight ~ Excess amounts of sugar can inflame fat cells causing them to release chemicals that increase weight.

Immune System ~ Too much can sugar intake can suppress your immune system. When your immune system is compromised, you are more likely to get sick.

Check out this recipe for Healthy Homemade Sugar-Free Peanut Butter Granola 

Sugar has many names

 When I did research on eating too much sugar, I not only learned some new information on what sugar can do to the body but it also encouraged me to try to lower my sugar consumption. Sugar can be in so many foods like sweets, drinks, ice cream, and even foods like bread and tomato sauce. Sugar also has so many names like corn syrup, agave nectar, palm sugar, cane juice, or sucrose so it can be hard to know which foods contain sugar. Nutritional labels do make it easier to know how much sugar is in a food and whether it is natural sugar(from fruit) or added sugar. While one can totally eliminate sugar from their diet, it can be a difficult stressful thing to do. So I recommend lowering your sugar intake and swapping out sugar for natural sugar replacements. Some of the natural sugar replacements that I like to use are monk fruit, stevia, and Swerve. In foods that I would normally add sugar, I will replace the sugar with these natural sweeteners that have a similar taste to sugar.

Natural sweeteners help me lower my sugar intake

 Soft Pumpkin Chocolate Chip Cookies Made With Swerve


Benefits of natural sugar replacements

 Using natural sugar replacements can be beneficial to your health and many natural sweeteners are zero-calorie, non-glycemic, and safe for those living with diabetes. A natural sugar replacement will also contain no artificial ingredients, preservatives, or flavors. Many of these sweeteners taste similar to sugar and can be used in your favorite baking recipes or your cup of coffee.

 Swerve is a delicious natural sweetener that measures cup-for-cup just like sugar! Swerve is made from ingredients found in select fruits and starchy root vegetables. Swerve can be used in your favorite recipes in place of regular sugar or other sweeteners. Swerve is keto-friendly, gluten-free, and plant-based.

Discover baking mixes that are gluten-free & sugar-free

 These Swerve Sweet baking mixes are wonderful and will help you on your journey to lower your sugar intake. If you have sensitivities to gluten or dairy, then you will love that these delicious baking mixes are plant-based and gluten-free. The mixes are also keto-friendly and perfect for diabetics. While I don't have to follow a gluten-free diet, I do have a dairy allergy so I get excited when I discover baking mixes for cakes, cookies, and sugar-free brownies that are plant-based.


 I made the Swerve vanilla cake mix and they were so easy to make. My family thought the cupcakes were so delicious. I also made a berry frosting using the Swerve Sweetener Confectioners. My frosting is naturally colored and flavored with an all-natural fruit/berry-flavored drink mix that I featured in my Better for You Beverages For Summer article.

 You can use my code MOMKNOWSBEST to get 35% off at https://macrolifenaturals.com on this wonderful berry-flavored drink mix that is a perfect way to add color to frosting without any artificial colors.

Other delicious recipes that can be made without sugar

 Once you discover how easy it is to bake without real sugar, you can make your favorite desserts sugar-free and lower your sugar intake. I use zero-calorie sweeteners in all my baking recipes in place of sugar and the cookies and cakes still have a delicious sweet taste. My family can't tell the difference and it makes me feel good that they are consuming less sugar. I like baking with natural sugar replacements that measure cup to cup so swapping out the sugar is simple. I also have recipes that use natural sweeteners like dates. So take a look at the below recipes and start consuming less sugar for a healthy body. While some of the below recipes may contain sugar, I have successfully used Swerve in place of the sugar for delicious results.

 Non-Dairy Date Salted Caramels
https://www.momknowsbest.net/2019/01/non-dairy-date-salted-caramels.html

Plant-Based Healthy No-Bake Salted Chocolate Brownies
https://www.momknowsbest.net/2020/02/plant-based-healthy-no-bake-salted.html

Simple Dairy Free Apple Pie Cookies 
https://www.momknowsbest.net/2019/11/simple-dairy-free-apple-pie-cookies.html

The Best Christmas Sugar Cookie Recipe
https://www.momknowsbest.net/2019/11/the-best-christmas-sugar-cookie-recipe.html

 Low Sugar Cranberry Sauce
https://www.momknowsbest.net/2020/06/best-low-sugar-cranberry-sauce-made-in.html

No Peel Summer Apple Crisp
https://www.momknowsbest.net/2020/06/no-peel-apple-crisp-recipe-with-knively.html

How To Make Homemade Garbanzo Bean Flour

Have a recipe that calls for garbanzo bean flour but don't want to buy a whole bag of flour? Make your own garbanzo bean flour and save money! Making homemade flour from dried chickpeas is so easy. Keep reading for the recipe and for recipes that use garbanzo flour, like vegan scrambled eggs and more.

  I discovered a recipe the other day that I so wanted to make. It was a gluten-free, egg-free quiche. This recipe needed garbanzo bean flour so I quickly raced to my store to get some. My store did not carry any garbanzo bean flour. When I decided to order chickpea flour online, I was shocked at the price.

Then I decided to look online for garbanzo bean flour and I was shocked at the price of the small one-pound package of flour made from garbanzo beans. So I thought to myself, what is garbanzo bean flour made from? The answer may surprise you as this flour is simply finely grounded dried chickpeas. I then realized that my fancy high-speed blender might be able to grind up the dried chickpeas,

 So I bought a package of dried garbanzo beans (chickpeas) to see if I could make the flour at home with my high-speed blender. When I arrived home, I placed the dried garbanzo beans in my blender, and much to my surprise I was able to make my own garbanzo bean flour. I was so happy as I had fresh flour and I saved over $4.00! It was so easy to make and now, of course, I am going to discover what other homemade flours I can make with my high-speed blender. I was happy to discover this money-saving hack. I like DIY recipes and homemade is always a good thing.

Chickpea flour is loaded with protein

 Chickpeas are loaded with protein so it makes a wonderful gluten-free flour. In fact, one cup of garbanzo bean flour has 20 grams of protein. This allergy-friendly flour also has plenty of heart-healthy fiber with one cup providing 10 grams of fiber. This delicious plant-based flour is perfect for many recipes like egg-free quiche or grain-free crackers. You need to try this wheat-free flour in gluten-free bread recipes as it makes a healthy allergy-friendly loaf of bread. This dairy-free mom sure does appreciate that the healthy gluten-free flour is a great source of magnesium, potassium, and phosphorus.

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Garbanzo Bean Flour is 

~ Gluten-free

~ Full of Fiber

~ Packed with Protein

~ Allergy-Friendly

~ Wheat-Free

~ Can be used in many vegan recipes

~ Great Source of Nutrition

~ Vegan

~ Plant-Based

~ Made From Dried Chickpeas

This gluten-free flour makes delicious grain-free crackers
  
Get the recipe for Savory Everything Spice Rosemary Chickpea Crackers HERE

Save money and time running to the store

  All you need to make the garbanzo bean flour is a package of dried garbanzo beans (also called chickpeas) and a high-speed blender, like my Ninja. So save money and make this tasty grain-free flour at home. Next time you are at the store, buy a package of dried garbanzo beans. These delicious beans also go by the name of chickpeas. I always have several packages of garbanzo beans in my pantry as these beans are so easy to cook in the pressure cooker or slow cooker. The cooked garbanzo beans are perfect to use in homemade hummus. I like to substitute chickpeas for white beans in my Spicy Carrot Hummus or Easy Beet Hummus.

DIY Garbanzo Bean Flour

Ingredients

one pound of dried garbanzo beans (also known as chickpeas)

A high-speed blender

Instructions  

                                                                                                                       

1. Add the dried garbanzo to a high-powered blender and turn it on at high speed. Blend until the garbanzo has been ground as finely as possible - note that there may still be some larger pieces in there depending on the blender you are using. 

2. Using a fine-mesh sieve, sift the flour into a bowl, and any larger pieces that did not fit through the sieve, return to the blender and process again to break them down further

3. You may need to repeat this step once or twice more to get all pieces finely ground.

4. Store in an airtight container, preferably in the freezer.

Garbanzo bean flour is made from dried garbanzo beans or chickpeas

If you discover large pieces just run them through the blender again.

My Ninja Blender was able to grind all the garbanzo beans to a fine flour in one minute so I did not need to do the next step.

If you don't have a high-speed blender, you can use a coffee grinder. Just grind the beans in smaller amounts.

Garbanzo beans make a great gluten-free flour and they are high in protein and fiber. Just look at the nutrition facts of ½ cup of garbanzo bean flour:

178 calories

3 grams of fat

10 grams protein

5 grams fiber

5 grams of sugar (no added sugar)

101 milligrams folate (50 percent DV)

0.75 milligrams of manganese (37 percent DV)

0.4 milligrams copper (21 percent DV)

76 milligrams magnesium (19 percent DV)

146 milligrams phosphorus (15 percent DV)

0.2 milligrams thiamine (15 percent DV)

2 milligrams iron (12 percent DV)

0.25 milligrams of vitamin B6 (12 percent DV)

778 milligrams potassium (11 percent DV)

3 milligrams zinc (9 percent DV)

7 milligrams selenium (6 percent DV)

Check out these plant-based recipes that feature garbanzo beans

~ Vegan Scrambled Eggs

~ Vegan Omelet  

~ Plant-Based Crab Cakes

~ Vegan Tuna Salad

~ Homemade Aquafaba Made In The Pressure Cooker

~ Spicy HARISSA Hot Chili Hummus

 So now you have another use for those dried garbanzo beans that are in your pantry. Beans are healthy and delicious and can be a main staple in a plant-based diet. So make sure to always have plenty of chickpeas on hand so you can make your favorite vegan recipes. Grab 4 pounds of chickpeas on Amazon for a low price.