Teff & Lentil Nori Protein Bites

by Erica Twingler-16 July 2026Medium

Servings4

Savory, sushi-inspired snack bites made with protein-rich red lentils and ancient grain teff, wrapped in nori for a portable, omega-3-boosting, iron-friendly vegan snack.

Method

0
Rinse the red lentils under cold water until the water runs mostly clear.
1
In a small saucepan, combine the rinsed lentils, teff grain, and water. Bring to a gentle boil over medium heat.
2
Reduce heat to low, cover, and simmer for 15 to 18 minutes, stirring once or twice, until the lentils are soft and the teff is tender and most of the water is absorbed.
3
Remove the pan from heat and let the mixture sit, covered, for 5 minutes to steam and thicken slightly.
4
Transfer the warm lentil-teff mixture to a bowl and mash lightly with a fork to create a cohesive, thick mash.
5
Stir in the ground flaxseed, hemp seeds, pumpkin seeds, chopped dried apricots, red onion, spinach, and parsley until evenly distributed.
6
Add the lemon juice, olive oil, tamari, cumin, smoked paprika, garlic powder, salt, and black pepper. Mix well and taste, adjusting seasoning if needed.
7
Let the mixture cool for 10 minutes; it will firm up slightly as the flax absorbs moisture.
8
Cut each nori sheet in half to create 4 smaller rectangles.
9
Divide the lentil mixture into 8 equal portions. Place one portion near the edge of a nori rectangle, shape into a small log, and roll the nori tightly around it. Repeat with remaining portions, using additional nori if needed.
10
Gently press each roll to help it seal; if the nori is dry, lightly moisten the edge with a bit of water to help it stick.
11
Serve immediately for a crisp nori texture, or chill in the refrigerator for at least 30 minutes for firmer bites. Slice each roll in half just before serving.