Протеиновые бублики (15 г белка, без яиц, без молочных продуктов)

Эти Протеиновые бублики 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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Полный рецепт находится чуть ниже, но не пропустите все мои советы, которые вы найдете дальше, включая варианты замены ингредиентов, мои кулинарные рекомендации и пошаговые фотографии!

Протеиновые бублики

Эти Протеиновые бублики are dairy-free, egg-free, yeast-free bagels loaded with over 15g of natural protein, packed with fiber, healthy fats, and minerals.

5 от 22 голосов

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Время подготовки: 10 минут мин

Кук Время: 16 минут мин

Общее время: 26 минут мин

Курс: завтрак. - Breakfast

Кухня: американские

Количество порций: 6 бублики

Калории: 410.8 килокалория

Автор: Карин Клодпьер

Режим приготовленияНе допускайте потемнения экрана

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Ингредиенты:

Обычные США – Метрика

• ▢ 1 Нут - 15 ounces (425g) undrained (note 1)
• ▢ ⅔ чашку Соевое Молоко - (примечание 2)
• ▢ 3 ¼ чашки Самовращающаяся мука - (примечание 3)
• ▢ 2 столовые ложки Оливковое масло с мягким вкусом - (примечание 4)
• ▢ ½ чайной ложки Salt - (примечание 5)

Add-Ins (note 6)

• ▢ ¼ чашку Семена подсолнечника
• ▢ 2 столовые ложки Тыквенные семечки
• ▢ 1 столовая ложка Семена Chia
• ▢ 1 столовая ложка Льняное семя

отбензинивание

• ▢ 2 столовые ложки Семена кунжута

инструкции

• Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper. Set aside.
• 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.

Заметки

Примечания 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.

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

Примечания 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 безглютеновый конвертерНо не забудьте про разрыхлитель.

Примечания 4Или любое другое масло с лёгким вкусом, которое вам нравится.

Примечания 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.

Примечания 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.

Память: 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.

Режим духовки: Я использую режим принудительной вентиляции (конвекции). Если вам необходимо использовать обычный режим, я рекомендую повысить температуру на 15°C (25°F). Время выпечки должно остаться тем же, но может потребоваться на несколько минут больше.

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Питание

Обслуживание: 1bagel (without seeds) | Калории: 410.8килокалория | Углеводы: 69g | Белок: 15.2g | Жир: 8.1g | Насыщенный жир: 1.1g | Полиненасыщенные жиры: 2.1g | Мононенасыщенные жиры: 4g | Натрий: 16.4mg | Калий: 306.4mg | волокно: 7.1g | Сахар: 3.7g | Витамин А: 76.4IU | Витамин B12: 0.3Pg | Витамин С: 0.9mg | Витамин D: 0.3Pg | Кальций: 78.4mg | Железо: 2.8mg | Магний: 55.3mg | Фосфор: 193.4mg | Цинк: 1.7mg

Ингредиенты и замены

Для приготовления этого рецепта вам понадобится всего 5 простых ингредиента. Вот как их выбрать и заменить.

• Нут – 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.
• Соевое Молоко – 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.
• Самовращающаяся мука – 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 безглютеновый конвертерНо не забудьте про разрыхлитель.
• Оливковое масло светлое – 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.
• Семена кунжута – 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.

Советы Карин по выпечке

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.
• Adjust Dough Consistency – 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.
• Сладкая вариация – 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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