Mediterranean Baked Red Lentil, Feta & Oregano Bars
Savory gluten-free lentil bars with feta, oregano and bright lemon — high in protein and fiber.
Best for High-protein, high-fiber snack or portable lunch
Firm, sliceable bars made from cooked red lentils, chickpea flour and oats, studded with crumbled feta and fresh oregano. They’re robust enough for lunchboxes, picnics or a protein-rich snack and get better after a short chill so slices hold cleanly. The texture is dense and moist — think savory blondie, not crumbly — and the chevre-like tang of feta balances lemon and oregano.
Ingredients
- 200 g dried red lentils , rinsed and picked over
- 600 ml water
- 15 ml olive oil , for sautéing
- 100 g red onion , finely chopped
- 2 garlic cloves , minced
- 60 g Chickpea flour , sifts easily
- 40 g rolled oats , lightly pulsed in blender to a coarse flour
- 30 g Ground flaxseed
- 8 g psyllium husk powder , about 1 tbsp
- 2 large eggs , lightly beaten
- 120 g feta (full-fat, ~22% fat) , block-style, crumbled
- 15 g fresh oregano leaves , finely chopped (about 2 tbsp)
- 1 lemon , zested (about 1 tsp zest)
- 6 g fine sea salt , adjust to taste
- 1 g black pepper
- 60 g Kalamata olives , optional, for briny contrast (optional – can be omitted)
Instructions
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1
Place rinsed red lentils and 600 ml water in a medium saucepan. Bring to a gentle simmer over medium heat, then reduce to low and cook uncovered, stirring occasionally, until the lentils are very soft and mostly broken down (12–15 minutes). There should be little free liquid — if excess remains, drain in a fine sieve and return lentils to the pan.
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2
While the lentils cook, heat 15 ml olive oil in a small skillet over medium heat. Add the finely chopped red onion and sauté until translucent and starting to caramelize, 6–8 minutes. Add the minced garlic in the last minute, cook until fragrant, then remove from heat and let cool a few minutes.
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3
Preheat the oven to 180°C. Line a 20 x 20 cm square baking pan with parchment, leaving an overhang to lift the bars out later.
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4
In a large bowl, mash the warm, drained lentils lightly with a fork or potato masher (you want some texture). Stir in the sautéed onion and garlic, beaten eggs, chickpea flour, pulsed oats, ground flaxseed, psyllium powder, lemon zest, chopped oregano, sea salt and pepper. Mix until a cohesive batter forms (it will be thicker than cake batter). Fold in crumbled feta and chopped olives if using.
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5
Transfer the mixture to the prepared pan and press evenly with a spatula or wet hands to about 2 cm thickness, smoothing the top. Bake at 180°C for 35–40 minutes, until the edges are golden and the center feels set when nudged — a toothpick inserted in the center should come out with only a few moist crumbs.
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6
Cool the pan on a wire rack for 20 minutes, then use the parchment overhang to lift the slab out. For clean, firm slices chill the slab uncovered in the refrigerator for at least 30 minutes before cutting into 9 squares.
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7
Serve at room temperature or chilled. Store tightly covered in the refrigerator for up to 4 days or freeze individual slices up to 1 month.