Cizrnové sušenky (8 g bílkovin, bez vajec)

Tyto Cizrnové sušenky as simple, healthy savory scones rich in natural protein and fiber, and made with no eggs and no dairy.

Obsah

+ Zobrazit více- Zobrazit méně

I když je celý recept hned níže, nenechte si ujít všechny mé tipy níže, včetně záměny ingrediencí, tipů na vaření a podrobných návodů!

Cizrnové sušenky

Tyto Cizrnové sušenky as simple, healthy savory scones rich in natural protein and fiber, and made with no eggs and no dairy.

5 od 2 hlasů

Tisk přezkoumání Uložit Saved!

Sdílet na Facebooku Pin Uložit do e-mailu

Časová náročnost: 10 minut min

Cook Čas: 20 minut min

Odpočinek: 10 minut min

Celkový čas: 40 minut min

Chod: večeře

Kuchyně: americký

Podávání: 6 sušenky

Kalorie: 330.4 kcal

Autor: Carine Claudepierre

Režim vařeníZabraňte ztmavnutí obrazovky

1x2x3x

Složení

Spojené státy americké - metrický

• ▢ 1 umět Cizrna - contents of 1 425g/15-oz can drained, mashed (note 3)
• ▢ 1 pohár Jogurt bez mléčných výrobků - (poznámka 2)
• ▢ ⅓ pohár Olivový olej - (poznámka 4)
• ▢ 1 lžíce Rajčatová pasta - (poznámka 5)
• ▢ ½ pohár Sušená rajčata - not stored in oil, finely chopped (note 6)
• ▢ 1 pohár Špenát - jemně nasekané (poznámka 7)
• ▢ 6-8 Listy čerstvé bazalky - (poznámka 8)
• ▢ 2 ¼ poháry Samorostlá mouka - (note 1) +1/4 cup to work the dough if needed
• ▢ ¼ čajová lžička Sůl

Spices (note 9)

• ▢ 1 čajová lžička Oregano
• ▢ 1 čajová lžička Cibulový prášek
• ▢ ¼ čajová lžička Kmín
• ▢ ¼ čajová lžička Česnekový prášek

Instrukce

• Line a large baking sheet with parchment paper. Lightly oil the paper with olive oil. Set aside.
• Předehřejte troubu na 400 ° C.
• In a large mixing bowl, add drained chickpeas. Use a potato masher to mash as much as you can, all chickpeas into tiny pieces. The outer skin of the chickpeas will burst out. Keep everything; if a few chickpeas are not mashed, it's fine.
• Add yogurt, olive oil, all spices, salt, finely chopped spinach, tomato paste, basil, and sundried tomatoes.
• Stir in the self-rising flour, and stir with a rubber spatula until it forms a sticky dough, then lightly oil your hands and knead, squeezing until everything comes together. It will be very sticky and should stay moist. If it's really too wet, add a little more flour (up to 1/4 cup), but keep in mind that the dough should stay a bit moist or the biscuits won't be flaky and moist.
• Rub flour on your hands to remove the dough sticking to your fingers. Then, wash, dry your hands, and rub them with olive oil. Rub the dough with oil too, so it gets less sticky.
• Divide into 6 even portions by hand and place each piece on the prepared baking sheet. Rub each piece with a little olive oil so the outside is crisp in the oven.
• Pečte sušenky 30–35 minut při 200 °C dozlatova.
• Před podáváním je nechte několik minut vychladnout.

Poznámky

Poznámky 1: To make 1 cup of self-rising flour, stir 1 cup of all-purpose flour with 2 teaspoons of baking powder. For a gluten-free option, use my bezlepkový konvertor, ale nezapomeňte na prášek do pečiva.

Poznámka 2: Plain soy yogurt contains the most protein, but coconut yogurt, oat yogurt, or Greek-style dairy-free yogurt works as well.

Poznámky 3: Canned chickpeas are cooked chickpeas. The recipe uses 1 1/4 cups of canned chickpeas. You can cook raw chickpeas if preferred, then measure the amount needed once cooked. 

Poznámka 4: Any oil can be used, like avocado oil, almond oil, or melted plant-based butter.

Poznámka 5: Skip if you have a tomato allergy.

Poznámka 6: or roasted red bell pepper. If your sundried tomatoes (or bell peppers) are stored in oil, make sure you squeeze out all the oil and pat dry in absorbent paper before chopping and adding to the dough.

Poznámka 7: Or finely chopped kale.

Poznámka 8: Or Parsley, or any fresh herbs you prefer

Poznámka 9: Play with spices, swap or skip if some are not to your taste.

Skladování: You can store the biscuits in the fridge in an airtight container for up to 4 days or freeze them for up to 1 month. Thaw the day before at room temperature.

Režim trouby: Používám režim s ventilátorem (konvekcí). Pokud musíte použít konvenční režim, doporučuji zvýšit teplotu o 15 °C. Doba pečení by měla být stejná, ale může to trvat o několik minut déle.

Sdílet na Facebooku Pin Recept

Výživa

Porce: 1suchar | Kalorie: 330.4kcal | Sacharidy: 44.1g | Protein: 8.3g | Tlustý: 13.8g | Nasycený tuk: 1.9g | Polynenasycený tuk: 1.7g | Mononenasycený tuk: 8.9g | Sodík: 138.4mg | Draslík: 428.5mg | Fiber: 2.9g | Cukr: 6g | Vitamin A: 618.4IU | Vitamín C: 10.7mg | Vitamin D: 0.5μg | Vápník: 81.4mg | železo: 1.8mg | Hořčík: 36.6mg | Fosfor: 85.8mg | zinek: 0.7mg

Přísady a náhražky

K přípravě tohoto receptu potřebujete jen pár jednoduchých ingrediencí. Zde je návod, jak je vybírat a obměňovat.

• Cizrna – These form the hearty base of the recipe, adding bulk, protein, and fiber. Canned white beans, like cannellini or navy beans, work just as well if you want a milder flavor.
• Jogurt bez mléčných výrobků – This provides the moisture and acidity needed to react with the self-rising flour for a fluffy texture. Soy yogurt, coconut yogurt, or oat yogurt are all excellent choices.
• Olivový olej – This adds richness to the crumb and helps crisp up the outside of the biscuits. Avocado oil or melted plant-based butter act as perfect substitutes.
• Rajčatová pasta – This adds savory flavors and a nice color to the dough. You can skip this if you don’t have it on hand.
• Sušená rajčata – These bring a chewy texture and intense tomato flavor. Roasted red peppers work too, just make sure to pat them very dry first.
• Špenát – This adds color and nutrition to the biscuits. Finely chopped kale is a great sturdy alternative.
• Listy čerstvé bazalky – These bring a pop of fresh, herbal flavor. Fresh parsley or cilantro also work nicely.
• Samorostlá mouka – This creates the structure and lift without the need for yeast or extra leavening agents. You can make your own by mixing all-purpose flour with baking powder.
• Spices (Oregano, Onion, Cumin, Garlic) – These create the savory Mediterranean flavor profile. You can adjust the quantities or swap them for an Italian herb blend.

How to Make Chickpea Biscuits (in Pictures)

Carininy tipy na pečení

Let me share a few more tips for a perfect biscuit.

• Handle the Sticky Dough – The dough is meant to be very sticky, so try not to add more than 1/4 cup of extra flour, or the biscuits will turn out dry. I prefer oiling my hands and the outside of the dough ball to make it manageable rather than drying it out with more flour.
• Don’t Skip the Fat – Do not try to swap the oil for a mashed veggie puree (like pumpkin or applesauce) to save calories. The fat is essential here; without it, the texture becomes gummy and too moist.
• Veggie Moisture Control – You can easily swap the veggies for grated carrots, peppers, or zucchini. However, if you use zucchini, make sure to squeeze it in a clean kitchen towel to remove excess water before adding it, or the dough will be too wet.
• Servírovací nápady – These are great on their own, but I love serving them with mashed avocado or a side of hummus for an extra protein boost.

Další recepty na sušenky

Avokádové sušenky

Quinoa sušenky

Sušenky ze 2 ingrediencí

Proteinové sušenky