Quinoa-brödrullar med 3 ingredienser (9 g protein)

Dessa Quinoa-brödrullar med 3 ingredienser 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-brödrullar

Dessa Quinoa-brödrullar med 3 ingredienser are super simple dinner rolls, bringing over 9 grams of complete protein with no egg, no dairy, and no oil!

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Prep Tid: 10 minuter mins

Tillagningstid: 25 minuter mins

Total tid: 35 minuter mins

Kurs: Frukost, Sidorätt

Cuisine: amerikan

Serveringar: 6 småfranska

Kalorier: 259.8 kcal

Författare: Carine Claudepierre

TillagningslägeFörhindra att skärmen blir mörk

1x2x3x

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US Customary - metrisk

• ▢ 2 …“ koppar Självhöjande mjöl - + extra 2-3 tablespoons to shape the dough (note 1)
• ▢ 1 ¼ koppar Kolsyrat vatten - (anteckning 2)
• ▢ 1 kopp Okokt quinoa - rinsed, drained (note 3)

Frivillig

• ▢ ½ tesked Salt
• ▢ 2 teskedar Oraffinerat rörsocker - (anteckning 4)
• ▢ ⅓ kopp Frön - mix pumpkin, sunflower seeds, flaxseeds

Instruktioner

• 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.
• Mixa på hög hastighet i 45–60 sekunder tills den ser grå ut och quinoan är pulsad i mindre bitar.
• 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.
• Förvärm ugnen till 350 ° C.
• 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.

Anmärkningar

Anmärkningar 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 guide till glutenfri konvertering att göra dem glutenfria.

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

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

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

UgnslägeJag använder varmluftsläge. Om du måste använda konventionellt läge rekommenderar jag att du ökar temperaturen med 15 °C. Gräddningstiden bör vara densamma, men det kan ta några minuter längre.

lagring: 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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Kostrådgivning

Tjänande: 1roll (no seeds) | Kalorier: 259.8kcal | kolhydrater: 49.7g | Protein: 9g | Fett: 2.4g | Mättat fett: 0.3g | Fleromättat fett: 1.2g | Enkelomättat fett: 0.5g | Natrium: 206.4mg | Kalium: 202.2mg | Fiber: 3g | Socker: 1.5g | Vitamin A: 4.8IU | Kalcium: 22.2mg | Järn: 1.7mg | Magnesium: 66.7mg | fosfor: 169.9mg | Zink: 1.3mg

Ingredienser och ersättningar

Du behöver bara tre enkla ingredienser för att laga det här receptet. Så här väljer och byter du ut dem.

• Självhöjande mjöl – 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.
• Kolsyrat vatten – 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.
• Okokt 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

Carines baktips

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

• Skölj 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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