Red Lentil Waffles
by Trevor Arsenault, P.H.Ec.
Excerpted from Homegrown, by Mairlyn Smith. Reprinted with permission of Whitecap Books, 2015.
“As a child, waking up to the smell of waffles on Saturday mornings and seeing
a kitchen counter spread with toppings was always a great way to start the
weekend. Even though I’ve moved away from home, I still enjoy the opportunity
to keep up this family tradition. My favourite part is finding new combinations
of toppings to keep this meal interesting.” —Trevor
1/3 cup (75 mL) dried red lentils
1 cup (250 mL) water
1 cup (250 mL) all-purpose flour
1 cup (250 mL) whole wheat flour
2 Tbsp (30 mL) natural wheatgerm
1 Tbsp (15 mL) baking powder
1/4 cup (60 mL) unsweetened applesauce
1 1/2 cups (375 mL) skim milk
2 omega-3 eggs
1 tsp (5 mL) pure vanilla extract
1. Add lentils and water to a to a small sauce pan; cover, bring to the boil and stir. Reduce to simmer and cook uncovered for about 15 to 20 minutes, until lentils are very soft. Use a wire sieve to drain any remaining liquid. Set aside and cool to room temperature.
2. In a large bowl, combine flours, wheat germ and baking powder.
3. When the lentils are cooled, take a separate, medium bowl and whisk together the applesauce, milk, eggs, vanilla and lentils.
4. Add liquid ingredients to the dry ingredients. Whisk together until combined. Batter should be thick with small lumps.
5. Preheat oven to 250°F (120°C). Place a cooling rack on top of a large rimmed baking sheet.
6. Let batter rest while waffle iron preheats.
7. Once waffle iron is hot, lightly brush both sides with canola oil.
8. Add 1/3 cup (75 mL) batter to each side of the waffle iron, close the lid and cook until waffles are golden brown, about 5 minutes.
9. Transfer waffles to wire cooling rack, cover with foil, place in the oven to keep warm and continue cooking remaining batter.
• To create a waffle bar, provide a selection of sliced fresh fruit, warmed maple syrup, nut butters, applesauce and low-fat yogurt so everyone can personalize their plate.
• Cook more lentils than you will need for this recipe and either store the leftovers in the fridge or freeze in 1-cup (250 mL) portions. Cooked red lentils can easily be added to foods such as tomato sauce, soups, cooked rice, cooked ground beef, muffins and biscuits to increase fibre, protein and mineral content.
Makes 12 waffles
One serving = 2 waffles (without toppings)
Per serving: 256 calories,3.5 g Fat, 0.8 g Sat. Fat, 0 g Trans Fat, 201 mg Sodium, 42 g Carbohydrates, 4 g Fibre, 5 g Sugars, 0 g Added Sugars, 13 g Protein Carbohydrate Choices: 2 ½
The Ontario Home Economics Association, a self-regulating body of professional Home Economists, promotes high professional standards among its members so that they may assist families and individuals to achieve and maintain a desirable quality of life.