Few-ingredient oat flour healthy lentil calzone with a delicious vegan-friendly tomato, grains and lentil filling. Easy to cook, beautiful to look at. Serve it as an appetizer or have it as a cosy weekend dinner.
This recipe is the product of convenience and an effort to reduce refined carbs. A few years ago, I had a some oat flour lying about decided to see if I could make a something of it. This simple recipe did come out much closer in texture to an empanda. But what it lacked in its bready-ness, it made up for in it’s health benefits and tasted really good too. In fact, this is now my prefered recipe for everyday meals as it can be made in a mug (Really! See below) and is low-calorie and full of nutrients! Try out this healthy lentil calzone!
If I’m cooking for one, I usually form this dough in a coffee mug for easier cleanup. And once it comes together, I drop it onto a sheet of parchment paper and roll it flat there. Minimal cleanup and low-effort.
This dough has a tiny bit of AP flour mixed in to get a slightly bready texture that you simply don’t get with oat flour only. Just a bit though, to still avoid the refined carbs of your typical pizza dough.
Oat flour: if you are on a gluten-free diet, make sure to get oats that are specifically marked as gluten-free. Thought oats are technically gulten-free, they are often processed in the same facility as other wheat grains and might be contaminated with gluten. Oats have so many health benefits! Especially if you’re trying to control blood sugar levels, they keep you feeling full for hours.
All-purpose flour: AP flour is just here to give the dough a bit of that bread-like texture. However, you can replace it completely with more oat flour for a crispier dough. I have not tried this recipe using gluten-free flour as a substitute. However, if you do end up trying it, let me know in the comments below!
Olive oil: I once did accidentally forget adding olive oil and the dough was drier and crumblier, albiet not too bad. Not the end of the world if you skip this, but I’d still recommend adding in the olive oil for better texture.
Seasonings: feel free to use any good combination of spices and herbs you have lying around to give the dough it’s own taste. A few good combinations I tried included garlic powder and rosemary, parmesan and thyme, chopped fresh basil and smoked paprika.
The filling is pretty simple and so easy to modify.
Throw in any other vegetables, grains or lentils you may have, throw in chickpeas or beans, carrots, celery, peppers, whatever you would like.
You can also make it in bulk and eat it with vegetarian meatballs (or normal ones, if you’re not vegetarian) or any kind of protein, or make a salad from it. It’s a great, high-fiber and low-calorie filling.
Shaping the dough
I’m aware that this healthy lentil “calzone” is more galette-shaped than your typical calzone and this is because I ended up making too much filling and then decided to stuff it all in anyway. Needless to say, it did not fold. This recipe should not give you the same problem, so you should be able to fold it easily. Although if you prefer to keep it boat shaped, why not.
Simply roll out your dough in a circle, place the filling on one half, leaving about half an inch/a little more than 1 cm around the edges. Fold over the empty half and crimp the edges by folding them over eachother or using a fork or your fingers. Just make sure it’s sealed shut.
For the boat shape, just place the filling in the center, sort of in the shape of an eye. Leave 1/2 – 1 inch empty on the corners of the “eye”, and then simply start folding the dough over itself towards the middle. Twist and secure the corners of the boat and you’re done!
Let me know how this healthy, vegan friendly, quick “calzone” turns out for you guys. Hope you enjoy it makes healthy eating fun for you!
Did you make this recipe? Post in the comments below or share a picture on instagram or twitter with the hashtag #hungrybyayesha
Healthy Lentil-Lover Calzone
FOR THE DOUGH
- 4 tbsp oat flour
- 2 tbsp all-purpose flavor
- ½ tbsp baking powder
- 1 tsp olive oil
- 4-6 tbsp water (use as needed)
- ½ tsp salt
- ½ tsp paprika
- ½ tsp cumin
- ½ tsp thyme
FOR THE FILLING
- ¼ cup bulgur
- ¼ cup green lentil
- 1 clove garlic, chopped
- ¼ cup onion, diced
- ¼ cup crushed tomato
- ¼ cup cilantro, roughly chopped (optional)
- 1 tbsp olive oil
- ¼ cup cheddar cheese, grated (or any other melting cheese)
- ½ tbsp salt
- ½ tbsp pepper
- ½ tbsp paprika
- ¼ cup all-purpose flour (for dusting)
MAKING THE FILLING
- In a pan, heat up olive oil and add in your onions. Sweat the onions till they are translucent. Add in the garlic, cook till softened.
- Add the crushed tomatoes, spices, the bulgur and the lentils into the pan and cook for a few minutes until everything is incorporated.
- Add in the water and bring to a simmer. Simmer for about 20 minutes, or until the bulgur and lentils have softed and the water as evaporated. Add more water if needed.
- Meanwhile, preheat your oven to 400F/200C and get started on your dough.
MAKING THE DOUGH
- In a small bowl, add the oat flour, all-purpose flour, baking powder and the seasonings.
- Make a well in the center and add the olive oil and water. Do not overmix, mix till just incorporated. Dough should resemble a typical pizza dough, i.e, slightly sticky but not too wet.
- Place a parchment paper on a baking tray and dust with flour. Place your dough and dust the dough with flour. Stretch or roll the dough into a thin circle of about ¼ inch.
ASSEMBLING THE CALZONE
- Check your filling for doneness by testing the bulgur and lentils which should be soft to the bite and the water should have boiled off. Add the cheese into the filling and mix until melted and incorporated.
- For a folded calzone: place the filling into one half of the circle leaving about a ½ inch (about 1cm) border around the edges. Fold over the dough and crimp or press around the edges with your fingers or a fork.
- For a boat-shaped calzone: place the filling in the middle of the circle shaped like an eye, leaving at least half an inch empty at the corners. Start folding over the dough towards the middle, blanketing the filling. Twist and press the corners to seal shut.
- Lightly brush the dough with some olive oil or water to prevent the dough from drying.
- Place in the oven for about 15 minutes, or until the dough has started to become golden-brown. Let cool for 5 minutes on a wire rack before serving.