Creating Healthy Bread At Home
Creating not only delicious but healthy bread at home is both a dream and reality.
Perfect for your family, healthy bread provides them with the nutrients they need throughout the day.
Whether it’s toast at the breakfast table, a lunchtime snack in their packed lunch or even a picnic for everyone to enjoy; it’s important they are consuming the right bread.
This scrumptious multigrain black bean bread recipe is perfect for making at home and being enjoyed by all the family, whatever time of day.
With a range of health benefits on offer, what more could you want?
Multigrain Black Bean Bread
Multigrain black bean bread; nutritious, tasty and moist – the ingredients used are the best compromise to create this type of bread.
Tip: To add to its already great flavour, add 1/2 cup dried chives to the dough during the second kneading.
So, to begin – let’s gather our ingredients. For this recipe, you will need to do the following:
Mix these two ingredients and set aside ½ cup for proofing below:
1 16-oz pkg 9-Grain Bread Mix
1/2 cup teff flour
You will also need:
1 tbsp. wheat gluten :
1/3 cup scottish oatmeal:
3/4 cup dried black bean flakes :
1/4 cup hulled sesame seeds:
3/4 tsp. salt :
3/4 cup bread flour (add during first kneading) :
1/2 cup bread flour (for second kneading and to coat cookie sheet)
Proof (20 min.)
1 2/3 cups warm water:
2 1/2 tsp. active dry yeast:
3 tbsp. honey or molasses:
1/2 cup flour mixture (Bread Mix + Teff flour):
2 tbsp. extra virgin olive oil
Method
Grab a large bowl and combine Bread Mix and Teff flour; setting aside 1/2 cup for proof.
In a small bowl, create a proof by combining warm water, yeast, honey and 1/2 cup of Teff flour mixture. Stirring well, cover and allow to set for 20 minutes in a warm, draft-free place.
Back to your large bowl – continue adding wheat gluten, oatmeal, black bean flakes, sesame seeds and salt. Ensure all the ingredients are mixed well then cover and set aside.
Once the yeast mixture has set, add the olive oil, stir and pour into bread mixture.
Fully mixing the two together, knead for approximately 5 minutes with a large wooden spoon.
Cover the bowl and allow the dough to rest 15 minutes while the coarse ingredients absorb the moisture.
At this point, continue kneading the dough with the spoon, slowly adding 3/4 of a cup of bread flour. Once again covering the bowl, allow the dough to rise in a warm place for another 30 minutes.
Now, lightly oil a cookie sheet and sprinkle it with bread flour. Use this after the dough’s second kneading.
Tip: Tap sheet to remove excess flour.
When the 30 minutes is up, and the dough has risen, sprinkle flour onto a flat surface and remove the dough from the bowl and knead for approximately 5-10 minutes.
Tip: Add sprinkles of flour to keep the dough from sticking to both your hands and the surface. Add the remaining flour as needed.
Form your dough into a roll, which has more height than width, then place onto the cookie sheet. Cover with a damp cloth and allow to rise for an hour in a warm, draft-free place.
Around 15 minutes prior to baking, turn on the oven to 190°C. Retrieve your dough and bake for 45 minutes, until ready.
Ideally, serve whilst still warm, then slice and refrigerate any remaining bread.
About the Author: Emily Amelia Inglis is a fan of healthy bread.
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