Flour-Free Seed and Nut Bread with Roasted Beetroot Hummus
Looking for another way to add more plant foods, fibre and healthy fats to your everyday diet? This flour-free seed and nut bread is a delicious option to try.
Unlike traditional bread, this loaf is made entirely from nuts, seeds, psyllium husk and dried fruit. It contains no flour, yeast or added sugar.
It is rich in dietary fibre, plant-based protein and unsaturated fats, while providing a variety of vitamins and minerals, including magnesium, zinc, iron, copper, vitamin E and plant-based omega-3 fatty acids.
One of the things I particularly like about this recipe is how easy it is to prepare. You simply combine the ingredients, allow them to absorb the water and bind together, and bake. No kneading or proving is required.
The recipe makes approximately 18 slices. Each slice provides around 7 g of protein and 7 g of fibre.
Why this seed and nut bread is nutritious
Each ingredient contributes a different combination of nutrients. Together, they create a varied mix of plant foods that can help increase your intake of fibre, unsaturated fats and essential micronutrients.
Flaxseeds
Flaxseeds are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. They also provide dietary fibre, magnesium, thiamine (vitamin B1) and lignans, which are naturally occurring plant compounds.
For better access to their nutrients, consider grinding the flaxseeds before adding them to the mixture. Research has shown that ground flaxseed provides better bioavailability of ALA and lignans than whole flaxseeds.
Chia seeds
Chia seeds provide dietary fibre, plant-based omega-3 fatty acids (ALA), protein, calcium, magnesium and phosphorus. Their ability to absorb water and form a gel also helps bind the ingredients together and contributes to the loaf's dense texture.
Pumpkin seeds
Pumpkin seeds are a good source of magnesium, zinc, iron, phosphorus and plant-based protein. Magnesium contributes to normal muscle and nerve function, while zinc supports normal immune function and wound healing.
Sunflower seeds
Sunflower seeds are particularly rich in vitamin E, an antioxidant that helps protect cells from oxidative stress. They also provide magnesium, selenium, copper and unsaturated fats.
Sesame seeds
Sesame seeds contribute calcium, magnesium, iron, zinc, copper and manganese. Their nutritional composition varies depending on whether the seeds are hulled or unhulled. Unhulled sesame seeds generally contain more calcium.
Pistachios, hazelnuts or almonds
You can choose whichever nuts you prefer. I used pistachios in this particular version. All three provide unsaturated fats, plant protein, fibre and minerals.
Pistachios provide vitamin B6, potassium, copper and phosphorus.
Hazelnuts are particularly rich in vitamin E, manganese and copper.
Almonds provide vitamin E, magnesium, calcium and riboflavin (vitamin B2).
Dried cherries
Dried cherries add a naturally sweet and slightly tart flavour to the bread. They contain dietary fibre and provide small amounts of potassium, copper and other micronutrients. Cherries are also a source of naturally occurring polyphenols, including anthocyanins, which give fresh cherries their red colour and have antioxidant properties. Drying concentrates some of the naturally occurring plant compounds, although their levels vary depending on the drying and processing methods. When choosing dried cherries, check the ingredient list and opt for varieties without added sugar or unnecessary additives.
Psyllium husk
Psyllium is a source of soluble fibre. It absorbs water and forms a gel-like consistency, helping the ingredients bind together. It also contributes to the loaf's fibre content. Psyllium fibre can support normal bowel function and has been studied for its effects on blood cholesterol and blood glucose.
Extra virgin olive oil
Olive oil provides predominantly monounsaturated fatty acids, particularly oleic acid. Extra virgin olive oil also contains naturally occurring polyphenols and vitamin E.
Flour-Free Seed and Nut Bread
Makes: approximately 18 slices
Ingredients
150 g whole flaxseeds
50 g chia seeds
2 tbsp extra virgin olive oil
50 g pumpkin seeds
100 g sunflower seeds
75 g sesame seeds
75 g pistachios (unsalted), chopped hazelnuts or chopped almonds
50 g dried cherries
35 g psyllium husk flakes
1 tsp sea salt
300 ml water
Method
Add all the ingredients to a large mixing bowl and stir thoroughly to distribute them evenly and incorporate the water. The mixture should be quite thick and stiff.
Transfer the mixture into a loaf tin (approximately 900 g capacity) lined with baking parchment. Use the back of a wet spoon to press and smooth the surface.
Leave the mixture to stand for 45 minutes so the seeds and psyllium can absorb the water and bind everything together.
Preheat the oven to 180°C fan.
Bake for approximately 1 hour, or until the loaf is golden and feels firm to the touch.
Allow it to cool completely in the tin before slicing.
A small nutritional tip
I made this loaf using whole flaxseeds and chia seeds. However, if you would like to improve access to some of the nutrients in the seeds, you can grind the flaxseeds before adding them. Whole flaxseeds may pass through the digestive tract partly undigested, whereas grinding helps make their nutrients more accessible.
Grinding chia seeds is another option, although it is not essential for preparing this recipe.
How to store and enjoy your seed bread
This loaf is quite dense and filling, so one or two slices can make a satisfying addition to breakfast or a snack.
Once the loaf has cooled completely, slice it.
My favourite way to store it is to separate the slices with small pieces of baking parchment before freezing. This makes it easy to take out one or two slices at a time.
Allow the slices to thaw and enjoy them as they are, or toast them if you prefer a crispier texture.
Some topping ideas:
Mashed avocado with freshly ground black pepper and lemon juice.
Cream cheese with cucumber, tomato or radishes.
Hummus with fresh herbs and vegetables.
Nut butter with fresh berries.
Roasted beetroot hummus (recipe below).
Roasted Beetroot Hummus with Nuts
This colourful hummus is a lovely accompaniment to the seed bread. It combines roasted beetroot, chickpeas, nuts, garlic, lemon juice and extra virgin olive oil to create a creamy dip with an earthy, slightly sweet flavour.
It is also another easy way to add more plant foods to your meals.
Why these ingredients are nutritious
Beetroot
Beetroot provides dietary fibre, folate (vitamin B9), potassium and manganese. Its distinctive red-purple colour comes from betalains, naturally occurring pigments with antioxidant properties. Beetroot also contains naturally occurring dietary nitrates, supporting healthy blood pressure.
Chickpeas
Chickpeas are a valuable source of plant-based protein, dietary fibre, folate, iron, magnesium, phosphorus and potassium. Their combination of protein and fibre makes them filling and helps support normal digestive function.
Nuts
I used Brazil nuts for this particularly version which is rich in selenium, an essential trace mineral involved in normal thyroid hormone metabolism, immune function and protection of cells from oxidative damage. Their selenium content can vary considerably depending on where they are grown. Brazil nuts are exceptionally concentrated sources, so they are best enjoyed in moderate amounts rather than in large quantities every day.
But you can also use walnuts, cashews, pecan, almonds or hazelnuts. Why not vary them in different patches you make this hummus.
Garlic
Garlic contains sulphur-containing plant compounds, including allicin, which forms when garlic is chopped or crushed. It also provides small amounts of vitamin B6, vitamin C and manganese.
Lemon juice
Lemon juice adds freshness and vitamin C. Vitamin C can also help improve the absorption of non-haem iron from plant foods such as chickpeas.
Cumin
Cumin adds warmth and an earthy flavour. It contains small amounts of iron and other minerals, as well as naturally occurring aromatic plant compounds.
Roasted Beetroot Hummus with Brazil Nuts
Serves: 6
Ingredients
500 g raw beetroot (or approximately 250 g cooked beetroot)
3 tbsp extra virgin olive oil, plus a little extra for serving
1 tsp cumin seeds (or ground cumin if using pre-cooked beetroot)
A pinch of chilli flakes
1 × 400 g tin of chickpeas, rinsed and drained (approximately 240 g drained weight)
2 garlic cloves
25 g Brazil nuts (or other nuts)
2 tbsp lemon juice
Sea salt and freshly ground black pepper
30 ml cold water
Method
Preheat the oven to 180°C fan. Wash, peel and dice the raw beetroot.
Place the beetroot in a baking dish with 1 tbsp olive oil, the cumin seeds and chilli flakes. Roast for approximately 25–30 minutes, until tender. Allow to cool. If using ready-cooked beetroot, you can skip this roasting step and use ground cumin instead.
Add the cooled beetroot, chickpeas, garlic, Brazil nuts, remaining 2 tbsp olive oil and lemon juice to a food processor. Season with salt and pepper.
Blend until smooth and creamy. Add the cold water gradually until you reach your preferred consistency.
Transfer to a serving bowl and drizzle with a little extra virgin olive oil.
Serve with slices of your homemade seed bread, fresh vegetables (cucumbers, carrots, celery, cauliflower, kohlrabi) or as a side dish.
Storage: Keep the hummus in an airtight container in the refrigerator and consume within 3 days.
A simple way to add more plant foods to your diet
Both seed bread and homemade hummus are good examples of how everyday meals can include a wider variety of plant foods.
Seeds, nuts, legumes, vegetables and fruit all contribute different combinations of fibre, healthy fats, vitamins, minerals and other beneficial plant compounds.
You do not need to change your entire diet or follow complicated food rules. Small, practical additions like these can help increase the variety of plant foods you eat throughout the week.
Bake a loaf, freeze it in slices, prepare a batch of hummus and you have a nourishing option ready when you need it.
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