Bagels proteicos (15 g de proteína, sin huevo, sin lácteos)

Estos Bagels proteicos are dairy-free, egg-free, yeast-free, plant-based bagels loaded with over 15 grams of natural protein, packed with fiber, healthy fats, and minerals.

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Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.

Bagels proteicos

Estos Bagels proteicos are dairy-free, egg-free, yeast-free bagels loaded with over 15g of natural protein, packed with fiber, healthy fats, and minerals.

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Tiempo de preparación: 10 minutos minutos

Tiempo de cocción: 16 minutos minutos

Tiempo Total: 26 minutos minutos

Curso: Desayuno

Tipo de cocina: American

Porciones: 6 panecillos

Calorías: 410.8 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

• ▢ 1 puede Garbanzos - 15 ounces (425g) undrained (note 1)
• ▢ ⅔ taza de Leche De Soja - (nota 2)
• ▢ 3 ¼ tazas de Harina con levadura - (nota 3)
• ▢ 2 cucharadas de Aceite de oliva de sabor suave - (nota 4)
• ▢ ½ cucharadita de Salt - (nota 5)

Add-Ins (note 6)

• ▢ ¼ taza de Semillas de girasol
• ▢ 2 cucharadas de Semillas de calabaza
• ▢ 1 cucharada de Chia Semillas
• ▢ 1 cucharada de Las semillas de linaza

Topping

• ▢ 2 cucharadas de Semillas de sésamo

Instrucciones para la impresión en alta definición

• Precaliente el horno a 200 °C (400 °F). Cubra una bandeja grande para hornear con papel pergamino. Reserve.
• If using seeds, add them all in a bowl, and stir to combine evenly. Set aside.
• En un bol grande, añade la harina con levadura incorporada y la sal, si la has usado.
• In a blender, add the can of chickpeas with its liquid, soy milk, and oil. Blend on high speed until smooth.
• Pour the chickpea mixture onto the dry ingredients. Add seeds now if using.
• Stir with a rubber spatula at first until it starts to form lumps. Oil your hands with a bit of olive oil, knead, squeeze, and press the ingredients until they form a dough ball. If the dough is too dry, add a little water to the soy milk it together. If it's too wet, sprinkle extra flour, but don't over-saturate the dough with flour. It should be soft and not sticky outside.
• Divide the dough into 6 equal portions, shape a nice round ball, press to flatten between floured hands, then push your thumb in the center of the disc and swirl to form a bagel shape.
• Transfer to the prepared baking sheet, leaving two inches of space between each bagel – they expand in the oven.
• Brush the top of the bagels with a little soy milk, and sprinkle any seeds or bagel seasonings on top, if desired.
• Bake the bread on the center rack for 20-25 minutes at 400°F (200°C) until golden brown and a toothpick inserted in the center of one bagel comes out clean.
• Déjelo enfriar sobre una rejilla metálica y cómalo tibio o frío para el desayuno.

Notas

notas 1: Do not drain the can of chickpeas. Use all of it. A standard can is 15 ounces (425g). I haven’t tried the recipe with raw chickpeas, and I can’t recommend how much you will need. Chickpea flour won’t be a suitable swap for chickpeas. You can swap canned chickpeas for a can (15oz) of black beans or lentils, but the color of the bagels will be unappealing.

notas 2: O cualquier leche que te guste, pero la leche de soja es la que contiene más proteínas.

notas 3: This is equivalent to 3 1/4 cups of all-purpose flour, in which you whisk in 4 1/2 teaspoon of baking powder. It sounds like a lot, but it’s what you need to raise the bagels! For a gluten-free option, use my convertidor sin gluten, pero no olvides el polvo para hornear.

notas 4: O cualquier aceite de sabor suave que te guste.

notas 5: Skip the salt in the batter if you intend to use bagel seasonings on top of the bagels. This prevents an overly salty bagel.

notas 6: Seeds are optional. They add 2 grams of protein per bagel. Feel free to swap any of the seeds for another seed you like more.

Almacenaje: Store 2 days at room temperature, wrapped in a clean kitchen towel. Or freeze in Ziploc bags for up to 1 month and thaw at room temperature the day before eating.

Sabores: Feel free to add 1 teaspoon of garlic powder or any spices you love to the dry ingredients.

Modo horno: Yo uso el modo de convección forzada. Si tienes que usar el modo convencional, te recomiendo aumentar la temperatura en 15 °C (25 °F). El tiempo de horneado debería ser el mismo, pero podría tardar unos minutos más.

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Nutrición

Servicio: 1bagel (sin semillas) | Calorías: 410.8kcal | Carbohidratos: 69g | Proteína: 15.2g | Grasa: 8.1g | Grasa saturada: 1.1g | Grasa poli-insaturada: 2.1g | Grasa monosaturada: 4g | Sodio: 16.4mg | Potasio: 306.4mg | Fibra: 7.1g | Azúcar: 3.7g | Vitamina A: 76.4IU | Vitamina B12: 0.3pg | Vitamina C: 0.9mg | Vitamina D: 0.3pg | Calcio: 78.4mg | Hierro: 2.8mg | Magnesio: 55.3mg | Fósforo 193.4mg | Zinc: 1.7mg

Ingredientes y sustituciones

Solo necesitas 5 ingredientes sencillos para preparar esta receta. Aquí te explicamos cómo elegirlos y sustituirlos.

• Garbanzos – These are the star of the show, providing a significant amount of plant-based protein and fiber, and they also contribute to the unique texture of the bagels. It’s important to use the entire can, including the liquid.
• Leche De Soja – This adds liquid to the dough and boosts the protein content of the bagels. You can also use other milks like almond milk or oat milk.
• Harina con levadura – This forms the main structure of the bagels and contains leavening agents that help them rise without yeast. If you’re using all-purpose flour, you’ll need to whisk in baking powder separately. For a gluten-free option, use my convertidor sin gluten, pero no olvides el polvo para hornear.
• Aceite de oliva ligero – This contributes to the dough’s texture and makes it easier to handle. Any other light-flavored oil will also work.
• Salt – A touch of salt enhances the flavors in the bagels. You might want to skip this if you plan to use salty bagel seasonings on top.
• Sunflower Seeds, Pumpkin Seeds, Chia Seeds, Flaxseeds – These are optional add-ins that provide extra protein, fiber, healthy fats, and a light crunch. You can swap these for other seeds you enjoy.
• Semillas de sésamo – These are used as a topping to give the bagels a classic look and nutty flavor.

How to Make Protein Bagels

If you like pictures, here are a few shots of how I made the bagels.

Chickpeas with their water and other liquid ingredients in a blender.

Flour and seeds added to the protein bagel batter.

Protein bagel dough mixed in a bowl.

Dough split into 6 small dough balls.

Protein bagels formed on a baking pan.

Seeds sprinkled on protein bagels before baking.

Consejos de repostería de Carine

Let me share a few more tips for perfect protein bagels.

• Don’t Drain Chickpeas – It’s really important to use the entire can of chickpeas, including the liquid (aquafaba). This liquid plays a crucial role in the bagel’s texture and moisture.
• Ajustar la consistencia de la masa – The dough should be soft and not sticky. If it feels too dry, add a tiny bit more soy milk. If it’s too wet, sprinkle in a bit more flour, but avoid adding too much, as that can make the bagels tough.
• Knead with Oiled Hands – Oiling your hands slightly with olive oil makes kneading the sticky dough much easier and prevents it from sticking to you.
• Shape Uniformly – When shaping the bagels, try to make each portion as equal in size as possible. This ensures they bake evenly. When making the hole, you can also use a floured finger to gently widen it as you swirl.
• Savory Focus – These bagels naturally lean towards savory flavors due to the chickpeas’ subtle taste. If you’re making them savory, consider adding garlic powder or your favorite spices to the dough.
• Sweet Variation – If you’d like a sweeter bagel, try adding about 1/4 cup of sugar (like coconut sugar) and 2 teaspoons of cinnamon to the dough.
• Control Saltiness – If you’re planning to use a salty bagel seasoning as a topping, definitely skip the salt in the dough. This prevents your bagels from becoming overly salty.

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