Nämä Proteiinibagelit 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.
Vaikka koko resepti on aivan alla, älä missaa kaikkia vinkkejäni alempana, mukaan lukien ainesosien vaihdot, ruoanlaittovinkkini ja vaiheittaiset ohjeet!
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Proteiinibagelit
Nämä Proteiinibagelit 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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annoksia: 6 sämpylät
kalorit: 410.8 kcal
Ainekset
- 1 voida Kahviherneet - 15 ounces (425g) undrained (note 1)
- ⅔ kuppi Soijamaito - (huomautus 2)
- 3 ¼ kupit Itsekohoava jauho - (huomautus 3)
- 2 ruokalusikallista Miedon makuinen oliiviöljy - (huomautus 4)
- ½ teelusikka Salt - (huomautus 5)
Add-Ins (note 6)
- ¼ kuppi Auringonkukansiemenet
- 2 ruokalusikallista Kurpitsansiemeniä
- 1 ruokalusikka Chia siemenet
- 1 ruokalusikka Pellavansiemenet
päällyste
- 2 ruokalusikallista Seesaminsiemeniä
Ohjeet
- Kuumenna uuni 200°C:een. Vuoraa suuri uunipelti leivinpaperilla. Laita sivuun.
- If using seeds, add them all in a bowl, and stir to combine evenly. Set aside.
- Lisää suureen kulhoon itsekohoavat jauhot ja suola, jos käytät sitä.
- 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.
- Jäähdytä ritilällä ja syö haaleana tai kylmänä aamiaiseksi.
Huomautuksia
Huomautuksia 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.
Huomautuksia 2Tai mitä tahansa maitoa, josta pidät, mutta soijamaito sisältää eniten proteiinia.
Huomautuksia 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 gluteeniton muuntaja, mutta älä unohda leivinjauhetta.
Huomautuksia 4Tai mitä tahansa mietoa öljyä, josta pidät.
Huomautuksia 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.
Huomautuksia 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.
varastointi: 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.
Flavors: Feel free to add 1 teaspoon of garlic powder or any spices you love to the dry ingredients.
Ravitsemus
Tarjoilu: 1bagel (ilman siemeniä) | kalorit: 410.8kcal | hiilihydraatit: 69g | proteiini: 15.2g | rasva: 8.1g | Tyydyttynyt rasva: 1.1g | Monityydyttymättömät rasvat: 2.1g | Monityydyttymättömät rasvat: 4g | natrium: 16.4mg | kalium: 306.4mg | kuitu: 7.1g | sokeri: 3.7g | A-vitamiini: 76.4IU | B12-vitamiini: 0.3pg | C-vitamiini: 0.9mg | D-vitamiini: 0.3pg | kalsium: 78.4mg | Rauta: 2.8mg | Magnesium: 55.3mg | fosfori: 193.4mg | Sinkki: 1.7mg
Ainesosat ja vaihdot
Tässä kappaleessa annan kaikki vinkkini oikeiden ainesten valitsemiseen. Koko reseptin mittoineen löydät vierittämällä reseptikorttiin postauksen alareunassa!Siirry koko reseptiin
Tarvitset vain kuusi yksinkertaista ainesosaa tämän reseptin valmistukseen. Näin valitset ja vaihdat ne.
- Kahviherneet – 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.
- Soijamaito – 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.
- Itsekohoava jauho – 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 gluteeniton muuntaja, mutta älä unohda leivinjauhetta.
- Kevyt oliiviöljy – 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.
- Seesaminsiemeniä – 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.
Carinen leivontavinkkejä
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.
- Säädä taikinan koostumusta – 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.
thanks for this healthy receipt I will try it out today. Would like more off this receipt for my husband who have a problem with low B12
Thank you! Let me know how it turns out and if your husband love it.