Quinoa-Granola (8.5 g Protein, 5 g Ballaststoffe, glutenfrei)

Dieser Quinoa Granola is a healthy, gluten-free, small-batch breakfast ready in under 20 minutes and packed with 8.5g of protein and 5g of fiber.

Inhaltsverzeichnis

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Quinoa Granola

Dieser Quinoa Granola is a healthy, gluten-free, small-batch breakfast ready in under 20 minutes and packed with 8.5g of protein and 5g of fiber.

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Zubereitungszeit: 10 Minuten min

Kochzeit: 20 Minuten min

Gesamtzeit: 30 Minuten min

Kurs: Frühstück

Cuisine: amerikanisch

Portionen: 3 Portionen (1/2 Tasse)

Kalorien: 356.2 kcal

Autor: Carine Claudepierre

KochmodusVerhindern Sie, dass Ihr Bildschirm dunkel wird

1x2x3x

Inhaltsstoffe

US üblich - Metrisch

• ▢ 1 Tasse Gekochte Quinoa - (Anmerkung 1)
• ▢ ½ Tasse Hafer
• ▢ ½ Teelöffel Zimt
• ▢ 3 Esslöffel Ahornsirup
• ▢ 1 Esslöffel Olivenöl mit mildem Geschmack
• ▢ ½ Teelöffel Vanilleextrakt

Add-ins – optional

• ▢ 2 Esslöffel Kürbiskerne
• ▢ 2 Esslöffel Mandeln - gehackt
• ▢ 2 Esslöffel Mini-Schokoladenstückchen

Anleitungen

• Preheat the oven to 375°F (190°C). Prepare a large baking sheet, don't line it with parchment paper or it will trap moisture from the quinoa and won't roast/crisp as well.
• In a mixing bowl, stir quinoa, oats, and cinnamon until evenly combined.
• Add the maple syrup, vanilla extract, and oil. Stir to evenly coat all the ingredients.
• Pour the ingredients in a single layer all over the pan. If it overlaps, it takes longer to crisp, so the better you spread the batch, the faster it bakes. That's why I recommend a large baking sheet, even if your batch is small.
• Bake the granola for 12 minutes at 375°F (190°C), then stir and keep baking 8-11 minutes until golden brown and crispy. Watch out closely as it can burn quickly from that point.
• Cool down on the baking sheet at room temperature to let it crisp.
• When cooled, transfer to a glass jar, add any add-ins, close the jar, and shake to evenly combine.

Notizen

Hinweise 1: cooked quinoa, cooled at room temperature.

Ofenmodus: Ich verwende die Umluftfunktion. Falls Sie die Ober-/Unterhitze nutzen müssen, empfehle ich, die Temperatur um 15 °C zu erhöhen. Die Backzeit sollte gleich bleiben, kann sich aber um einige Minuten verlängern.

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Ernährung

Portion: 1Portion (1/2 Tasse) | Kalorien: 356.2kcal | Kohlenhydrate: 43.4g | Eiweiß: 8.5g | Fett: 17.1g | Gesättigte Fettsäuren: 3.9g | Mehrfach ungesättigtes Fett: 3.8g | Einfach ungesättigte Fettsäuren: 8.3g | Transfett: 0.01g | Natrium: 8.6mg | Kalium: 361.2mg | Ballaststoffe: 5.3g | Zucker: 16.7g | Vitamin A: 10.1IU | Vitamin B12: 0.02ug | Vitamin C: 0.1mg | Kalzium: 69.9mg | Eisen: 3mg | Magnesium: 137.4mg | Phosphor: 289.3mg | Zink: 2.3mg

Zutaten und Substitutionen

Für dieses Rezept benötigen Sie nur wenige einfache Zutaten. Hier erfahren Sie, wie Sie diese auswählen und austauschen können.

• Gekochte Quinoa – This forms the protein-rich base of the granola, providing a unique texture and a boost of nutrients. You can’t swap this ingredient unless you want to make another of my granola recipes.
• Hafer – These contribute to the classic granola texture and add more fiber to your breakfast. I use old-fashioned rolled oats, but this should work fine with jumbo oats as well.
• Zimt – This spice provides a warm, comforting flavor that pairs well with the other ingredients.
• Ahornsirup – This natural sweetener binds the granola together and adds a touch of sweetness. You can use any liquid sweetener you want, like agave syrup, date syrup, or coconut nectar.
• Leichtes Olivenöl – This helps crisp up the granola and ensures an even roast. Other low-flavor oils should work fine, as long as their smoke point is above the oven temperature.
• Vanilleextrakt – This enhances the overall flavor profile of the granola with its aromatic notes.
• Kürbiskerne – These are an optional addition that provides a nice crunch and earthy flavor.
• Mandeln – These optional chopped nuts add a nice crunch and healthy fats.
• Mini-Schokoladenstückchen – These optional add-ins create little pockets of melted chocolate for extra sweetness and flavor.

How to Make Quinoa Granola

This granola is super simple to whip up.

Pour the cooked quinoa in a bowl and add the other dry ingredients.

Stir the dry ingredients and add the liquid ones and stir to combine.

Pour the granola base on a baking sheet and spread it all around it.

Roast the mixture for 20 minutes at 375°F (190°C) while stirring about halfway.

Carines Tipps

Let me share a few more tips for a perfect quinoa granola.

• Rinse Quinoa Well – Make sure you thoroughly rinse your quinoa for at least 10 minutes before cooking. This removes saponins, which can give quinoa a bitter taste.
• Thin Layer is Key – When spreading the granola on the baking sheet, ensure it’s in a very thin, even layer. If the mixture overlaps too much, it traps moisture, and the quinoa won’t get as crispy.
• Stir for Evenness – After the initial 12 minutes of baking, be sure to stir the granola thoroughly. This helps it roast evenly and prevents burning on one side.
• Add Nuts Later – To prevent nuts and seeds from burning, add them to the granola after it has roasted and cooled. If you want to toast them, do it separately at a lower temperature (around 325°F/160°C) for about 10 minutes.
• Beobachten Sie genau – Granola can go from perfectly golden to burnt very quickly, especially in the last few minutes of baking. Keep a close eye on it after the first stir.
• Absolut cool – Let the granola cool down completely on the baking sheet at room temperature. This is crucial for it to become truly crisp.

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