Bajgle proteinowe (15 g białka, bez jajek i nabiału)

Te Bajgle proteinowe 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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Bajgle proteinowe

Te Bajgle proteinowe 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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Czas przygotowania: 10 minuty Min

Czas gotowania: 16 minuty Min

Czas całkowity: 26 minuty Min

Kierunek: Śniadanie

Kuchnia: amerykański

Porcje: 6 bajgle

Kalorie: 410.8 kcal

Autor: Carine Claudepierre

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Skład

US Customary - metryczny

• ▢ 1 mogą Ciecierzyca - 15 ounces (425g) undrained (note 1)
• ▢ ⅔ kubek Mleko Sojowe - (notatka 2)
• ▢ 3 ¼ kubki Mąka samorosnąca - (notatka 3)
• ▢ 2 łyżka stołowa Oliwa z oliwek o łagodnym smaku - (notatka 4)
• ▢ ½ łyżeczka Sól - (notatka 5)

Add-Ins (note 6)

• ▢ ¼ kubek Ziarna słonecznika
• ▢ 2 łyżka stołowa Nasiona dyni
• ▢ 1 łyżka stołowa Nasiona Chia
• ▢ 1 łyżka stołowa Nasiona lnu

Byczy

• ▢ 2 łyżka stołowa Ziarenka sezamu

Instrukcje

• Rozgrzej piekarnik do 200°C (400°F). Wyłóż dużą blachę do pieczenia papierem pergaminowym. Odstaw.
• If using seeds, add them all in a bowl, and stir to combine evenly. Set aside.
• In a large mixing bowl, add self-rising flour and salt if used.
• 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.
• Cool down on a wire rack and eat lukewarm or cold for breakfast.

Komentarz

Uwagi 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.

Uwagi 2: Or any milk you love, but soy milk contains the most protein.

Uwagi 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 konwerter bezglutenowyale nie zapomnij o proszku do pieczenia.

Uwagi 4: Or any light-flavor oil you love.

Uwagi 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.

Uwagi 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.

Dyski: 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.

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

Tryb piekarnika: Używam trybu z termoobiegiem (konwekcja). Jeśli musisz użyć trybu tradycyjnego, polecam zwiększyć temperaturę o 15°C (25°F). Czas pieczenia powinien być taki sam, ale może potrwać kilka minut dłużej.

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Odżywianie

serwowania: 1bagel (without seeds) | Kalorie: 410.8kcal | Węglowodany: 69g | Białko: 15.2g | Gruby: 8.1g | Tłuszcz nasycony: 1.1g | Tłuszcz wielonienasycony: 2.1g | Tłuszcze jednonienasycone: 4g | Sód: 16.4mg | Potas: 306.4mg | Fiber: 7.1g | Cukier: 3.7g | Witamina A: 76.4IU | Witamina B12: 0.3µg | Witamina C: 0.9mg | Witamina D: 0.3µg | Wapń: 78.4mg | Żelazo: 2.8mg | Magnez: 55.3mg | Fosfor: 193.4mg | Cynk: 1.7mg

Składniki i zamienniki

Do przygotowania tego przepisu potrzebujesz tylko 5 prostych składników. Oto jak je dobierać i zamieniać.

• Ciecierzyca – 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.
• Mleko Sojowe – 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.
• Mąka samorosnąca – 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 konwerter bezglutenowyale nie zapomnij o proszku do pieczenia.
• Oliwa z oliwek Light – This contributes to the dough’s texture and makes it easier to handle. Any other light-flavored oil will also work.
• Sól – 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.
• Ziarenka sezamu – 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.

Porady Carine dotyczące pieczenia

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.
• Dostosuj konsystencję ciasta – 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.
• Słodka odmiana – 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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