Introduction
If you’re seeking a healthy, hearty bread option that skips the sugar, flour, and eggs, this seed bread with beans is your answer. Packed with nutritious seeds and nuts, and using beans as a base, this bread is a fantastic option for those looking to eat clean and feel great.
Who is This Recipe For?
This recipe is perfect for health-conscious individuals who want to enjoy bread without the guilt. It’s also ideal for those with dietary restrictions, including gluten-free and vegan diets. The ingredients are simple yet packed with nutrients, making it a wonderful addition to any meal plan.
Ingredients
- 200g rolled oats
- 100g sunflower seeds
- 100g pumpkin seeds
- 80g almonds
- 80g cashew nuts
- 80g flaxseeds
- 20g chia seeds
- 20g psyllium husk
- 1 teaspoon salt
- 1 can of beans (200g beans, 200g liquid)
- 30ml olive oil
- 140ml warm water
- Optional: a handful of raisins
Notes on Ingredients
- Rolled Oats: Provide structure and a slight chewiness.
- Seeds and Nuts: Add crunch, flavor, and a wealth of nutrients.
- Beans: Used instead of flour for a protein-rich, moist bread.
- Olive Oil: Adds healthy fats and helps bind the ingredients.
- Psyllium Husk: Acts as a binder, similar to gluten in traditional bread.
- Raisins: Optional, for a touch of natural sweetness.
Kitchen Equipment Needed
- Baking dish
- Mixing bowls
- Measuring cups and spoons
- Knife
- Cutting board
- Oven
- Skillet
- Food processor or immersion blender
Step-by-Step Instructions
Prepping the Ingredients
- Preheat your oven to 180°C (380°F). Grease a baking dish with oil and set aside.
- In a dry skillet, toast the sunflower seeds, pumpkin seeds, almonds, and cashew nuts until lightly golden. Then chop them coarsely or pulse them in a food processor.
- In a large mixing bowl, combine the rolled oats, chopped nuts and seeds, flaxseeds, chia seeds, psyllium husk, and salt. Mix well.
- In a separate bowl, blend the beans and their liquid until smooth using an immersion blender.
Mixing and Baking
- Add the blended beans, olive oil, and warm water to the dry ingredients. Mix thoroughly until all the ingredients are well combined. If desired, mix in a handful of raisins for added sweetness.
- Pour the batter into the prepared baking dish, spreading it out evenly.
- Drizzle a little more olive oil on top and sprinkle with coriander.
- Let the mixture sit for 10 minutes to allow the seeds to absorb the liquid.
- Bake in the preheated oven for 60 to 70 minutes, or until the bread is golden brown and sounds hollow when tapped on the bottom.
- Remove from the oven and let cool in the baking dish for a few minutes before transferring to a wire rack to cool completely.
Serving Suggestions
- Once cooled, slice and serve with your favorite toppings such as avocado, hummus, or nut butter.
Tips and Shortcuts
- Time-saving tips: Toast the nuts and seeds in advance and store them in an airtight container.
- Ingredient swaps: Substitute any seeds or nuts you prefer. Try using walnuts or hazelnuts for a different flavor.
Recipe Variations
- Adding different seeds or nuts: Experiment with sesame seeds, poppy seeds, or pecans.
- Using different types of beans: Chickpeas, black beans, or lentils can be used as a base.
Nutritional Benefits
Health Benefits of Seeds and Nuts
Seeds and nuts are rich in healthy fats, protein, fiber, and essential vitamins and minerals. They contribute to heart health, improved digestion, and sustained energy levels.
Benefits of Using Beans
Beans are an excellent source of plant-based protein and fiber. They help regulate blood sugar levels and provide a satisfying, hearty texture to the bread.
How to Store Leftovers
- Storing: Place leftovers in an airtight container and store in the refrigerator for up to 5 days.
- Reheating: Reheat in the oven or toaster until warm.
Food and Drink Pairings
Suggested Pairings for Meals
- Toppings: Avocado slices, hummus, or a spread of nut butter.
- Beverages: Pair with a cup of herbal tea, a green smoothie, or fresh juice.
Frequently Asked Questions
Can I use different nuts or seeds?
Yes, feel free to use any nuts or seeds you like. Experiment with different combinations to find your favorite.
How long does it last?
Stored properly, this seed bread can last up to 5 days in the refrigerator.
Can I make it vegan?
This recipe is already vegan as it contains no animal products.
What other toppings can I use?
You can add fresh vegetables, spreads, or even a drizzle of honey if you’re not strictly avoiding sugar.
Can I freeze it?
Yes, you can freeze portions of this bread. Wrap them well and store in a freezer-safe container for up to 3 months.
Conclusion
This seed bread with beans is a versatile, nutritious, and delicious alternative to traditional bread. It’s easy to make, packed with health benefits, and free from common allergens. Give this recipe a try and enjoy a wholesome, satisfying bread that’s perfect for any meal.