3-ainesosan kvinoasämpylät (9 g proteiinia)

Nämä 3-ainesosan kvinoa-sämpylät are super simple dinner rolls, bringing over 9 grams of complete protein with no egg, no dairy, and no oil!

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Quinoa-sämpylät

Nämä 3-ainesosan kvinoa-sämpylät are super simple dinner rolls, bringing over 9 grams of complete protein with no egg, no dairy, and no oil!

5 alkaen 9 ääntä

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Prep: 10 pöytäkirja min

Cook Aika: 25 pöytäkirja min

Kokonaisaika: 35 pöytäkirja min

Course: Aamiainen, Lisuke

Keittiö: Amerikkalainen

annoksia: 6 sämpylöitä

kalorit: 259.8 kcal

Kirjoittaja: Carine Claudepierre

KypsennystilaEstä näytön pimeneminen

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Ainekset

Yhdysvaltain tavanomainen - metrinen

• ▢ 2 ⅓ kupit Itsekohoava jauho - + 2-3 ruokalusikallista lisää taikinan muotoiluun (huom. 1)
• ▢ 1 ¼ kupit Kuohuviini - (huomautus 2)
• ▢ 1 kuppi Uncooked Quinoa - rinsed, drained (note 3)

Suosittelijan tunnus

• ▢ ½ teelusikka Salt
• ▢ 2 teelusikallista Puhdistamaton ruokosokeri - (huomautus 4)
• ▢ ⅓ kuppi Siemenet - mix pumpkin, sunflower seeds, flaxseeds

Ohjeet

• Line a 9-inch baking sheet with parchment paper. Lightly oil the paper with a cooking oil spray. Set aside.
• Place the raw, uncooked quinoa in a sieve, rinse it under cold tap water to remove saponins. If you have time, let them soak in water at 120F (50°C) for 60 minutes and change the water every 20 minutes for a complete saponin elimination.
• Transfer the rinsed, drained quinoa to a high-speed blender with sparkling water.
• Blend on high speed for a good 45-60 seconds until it looks grey and the quinoa is pulsed in smaller pieces.
• In a large mixing bowl, add self-rising flour, blended quinoa, salt, and sugar if used.
• Stir with a rubber spatula at first, then lightly oil your hands with olive oil and knead, adding seeds if you like, and more sparkling water gradually if too dry, or more flour if too wet. You should form a dough ball that is lightly sticky but holds its shape nicely. Set aside for 10 minutes in the bowl to relax the dough.
• Kuumenna uuni 350 ° C: seen.
• Flour the work surface, transfer the dough and knead 2-3 times max, then cut into 6 even portions.
• Lightly oil your hands again and roll each dough into balls and place them in the prepared tray, leaving an inch of space between each bread roll. They expand in the oven.
• Brush the top of each bread roll with water, press a few seeds on top if you like – I am using a mix of flaxseeds, sunflower seeds, and pumpkin seeds.
• Cover the pan tightly with foil, and bake it for 15 minutes at 350°F (180°C). Increase the oven temperature to 390°F (200°C), remove the foil, and keep baking for 10-12minutes until the outside of the bread is crispy and a toothpick inserted in the center of a bread roll comes out with a little to no crumb.
• Let them cool down on a cooling rack for 2 hours before slicing.

Huomautuksia

Huomautuksia 1: You can make your own self-rising flour by stirring 2 cups of all-purpose flour with 3 teaspoons of baking powder. Use my gluteenittoman ruokavalion muuntamisopas jotta ne olisivat gluteenittomia.

Huomautuksia 2: I am using unsweetened sparkling water. Soda water, plain kombucha works as well.

Huomautuksia 3: Any quinoa color can be used. I like white quinoa to keep the bread rolls white in color.

Huomautuksia 4: The sugar removes the light bitterness of quinoa in the bread. if you don’t mind the bitterness, skip the sugar.

Uunin tilaKäytän kiertoilmauunia. Jos sinun on pakko käyttää perinteistä uunia, suosittelen lämpötilan nostamista 15 °C:lla. Paistoajan pitäisi olla sama, mutta se saattaa kestää muutaman minuutin kauemmin.

varastointi: Wrap the bread rolls in a clean kitchen towel and keep them at room temperature for up to 4 days. They harden with time, but you can slice and toast them in a bread toaster or rub water around the bread and air fry at 300°F (150°C) for 5 minutes.

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Ravitsemus

Tarjoilu: 1roll (no seeds) | kalorit: 259.8kcal | hiilihydraatit: 49.7g | proteiini: 9g | rasva: 2.4g | Tyydyttynyt rasva: 0.3g | Monityydyttymättömät rasvat: 1.2g | Monityydyttymättömät rasvat: 0.5g | natrium: 206.4mg | kalium: 202.2mg | kuitu: 3g | sokeri: 1.5g | A-vitamiini: 4.8IU | kalsium: 22.2mg | Rauta: 1.7mg | Magnesium: 66.7mg | fosfori: 169.9mg | Sinkki: 1.3mg

Ainesosat ja vaihdot

Tarvitset vain kolme yksinkertaista ainesosaa tämän reseptin valmistukseen. Näin valitset ja vaihdat ne.

• Itsekohoava jauho – This provides the structure and leavening for the bread rolls, so they get their soft and fluffy texture. You can also make your own by mixing all-purpose flour with baking powder and a pinch of salt.
• Kuohuviini – The bubbles in the sparkling water help the rolls rise, creating a light and airy texture. You can use soda water or even plain kombucha instead.
• Uncooked Quinoa – This ingredient is the star of the recipe, adding a complete protein and a nutty flavor. It also provides a unique, slightly chewy texture to the bread rolls.

How to Make Quinoa Bread Rolls

Carinen leivontavinkkejä

Let me share a few more tips for a perfect quinoa bread roll.

• Rinse Quinoa – Be sure to rinse the quinoa thoroughly before you use it. This removes the saponins, which are naturally occurring compounds that can give the quinoa a slightly bitter, soapy taste.
• Don’t Over-Knead – Kneading the dough too much can make the bread rolls tough. You only need to knead it for a few minutes until it holds its shape.
• Flour Your Hands – If the dough feels too sticky, a little extra flour on your hands can make it much easier to work with without changing the consistency of the bread rolls.

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