It's a very healthy recipe: it's very high in fibre and low in fat, as the crispy base is not made from pastry but a combination of red lentils, oats and now also wheat bran. The wheat bran came into the recipe by chance, as I only had half of the amount of oats needed.
Nutrition Data (per portion)
Dietary Fibre 14.5g
Ingredients (serves 4)
125g/4ozs red lentils (in Japan, sold on Rakuten or in some import food shops such as Nissin)
10ml/1dsp olive oil
1 onion, peeled & finely chopped
1 clove garlic, crushed
15ml/1tbsp tomato purée
25g/1oz oat flakes and 25g/1oz wheatbran
10ml/2tsp of your favourite dried herbs
250g vegetables such as courgettes, leeks, broccoli or cauliflower (or a mixture), diced
2 eggs, beaten
15ml/1tbsp wholemeal flour
50ml/2fl ozs skimmed milk
50g/2ozs Cheddar Cheese
1. Preheat the oven to Gas Mark 5/375oF/190oC.
2. Cook the lentils in twice their volume of water for about 20 minutes, until they are fairly soft and the excess water has dried out. Beat well with a spoon.
3. Heat the oil in a pan and gently fry the onion and sliced garlic for about 6 minutes until soft and golden brown.
4. Remove from the heat and mix in the cooked lentils, tomato purée, oats, wheatbran and herbs. Season well. The mixture should be thick enough to hold together. If the lentils are a little wet, return the pan to the heat to dry them out.
5. Press the mixture into the base and up the sides of an 20cm/8″ flan dish. It is easier to do this with your hands than with a spoon. Pre-bake at 190C for 20 minutes until it is slightly dried out.
6. For the filling, lightly steam the vegetables for 4 minutes or until tender.
7. Blend the eggs with the flour, then add the milk. Stir in the steamed vegetables and season well.
8. Spoon the filling into the pre-dried flan case. Sprinkle with grated cheese.
9. Bake for 25-30 minutes or until the filling has set.
10. Serve hot or cold with jacket potatoes and salad, or with soup.
- This can be taken out of the tin, cooled on a wire rack, then cut up and frozen in individual portions. Unwrap and reheat from frozen at 200C for 30 minutes.
- Finely grating the cheese makes it go further.