Ingredients:
- (you could also use millet, flax seeds or amaranth, or an equivalent amount of whole-grain cereal -- i just used what i had in the pantry)
- (you can use all whole-wheat if you prefer -- i ran out and had to add white flour and it was fine)
- large pot of water
Directions:
- Pour hot water into mixer bowl, sprinkle yeast over top, then sprinkle sugar over top. Let sit until foamy and sweet/beery smelling.
- In a microwave-safe bowl, combine quinoa, pearl barley and bulgur with 1 cup water; cover with saran wrap and microwave on high for 3 minutes. Put aside and let cool.
- To mixer bowl, add flour, salt, rolled oats and sesame seeds. Stir together using flat beater or a wooden spoon till combined.
- Put on dough hook and knead thoroughly for about 4 minutes, then add cooked grains and knead again for 5 minutes or until mixture forms a stiff but sticky dough. You may not get a perfect ball shape because of all the grains - that's okay. Just form it into a ball after kneading is done.
- You may need to add some flour or water during the kneading - use your instinct.
- Place dough in a lightly oiled bowl, turning to ensure dough is oiled all over.
- Cover with saran wrap and place in a warm, draft-free place until doubled in size (about an hour).
- After it's risen, punch it down and divide into 12 equal lumps.
- Form each into a bagel shape (I made a circle and then poked holes into the dough instead of snaking it around - it was easy and less likely to fall apart).
- Let bagels sit for 10 minutes.
- Meanwhile, bring water in pot to a boil and add 1 tbsp sugar; reduce to a gentle simmer.
- Drop bagels into water, 3 or 4 at a time, and simmer for 3 minutes, then flip and simmer again for 3 minutes.
- Place boiled bagels on a dish towel to cool, then on a cornmeal-dusted baking tile or cookie sheet.
- Bake in 400-425 degree oven (depending on your oven) for 25 minutes, then flip and bake for 10 minutes more.
- For a crustier, uh, crust, put a pan of water in the bottom of the oven before putting the bagels in.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 282.74 Kcal (1184 kJ) | ||
| Calories from fat | 37.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 6% | |
|---|---|---|---|
| Sodium | 535.19mg | 22% | |
| Potassium | 234.57mg | 5% | |
| Total Carbs | 54.75g | 18% | |
| Sugars | 7g | 28% | |
| Dietary Fiber | 4.3g | 17% | |
| Protein | 7.18g | 14% | |
| Iron | 4mg | 22% | |
| Calcium | 51.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 209.02 Kcal (875 kJ) | ||
| Calories from fat | 27.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.06g | 6% | |
|---|---|---|---|
| Sodium | 395.64mg | 22% | |
| Potassium | 173.41mg | 5% | |
| Total Carbs | 40.47g | 18% | |
| Sugars | 5.17g | 28% | |
| Dietary Fiber | 3.18g | 17% | |
| Protein | 5.31g | 14% | |
| Iron | 3mg | 22% | |
| Calcium | 38.1mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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