Hey guys! First off, I feel I need to preface this recipe with the disclaimer that I am by no means an accomplished baker. I do love homemade muffins and breads in moderation, but I usually follow tried and true recipes. However, I did recently come across this really great sprouted black bean flour that I wanted to try. There are not a lot of recipes that I have come across so far, so I figured I'd try to come up with a few things on my own!
I also do not personally follow a gluten-free diet, but I try to pick the least processed flours that I can if I am going to dabble in the baking sphere. I also know quite a lot of people who are gluten-free, and as a plant-based eater I know how nice it is when people accommodate my culinary needs. ;) It is fun to switch up the types of flours I use to get different textures and nutritional profiles, as well. The black bean flour is of course a great ingredient due to the high protein and fiber content. Buckwheat flour is another really hearty and healthy whole grain that despite the name is actually gluten-free. I also use oat flour (bonus--you can make that yourself from rolled oats!), spelt, chickpea flour, and I even have millet flour to test out soon! Even when choosing whole grain or bean-based flours, they are still slightly more refined than the intact grain or bean, thus I would advise keeping them to a small percentage of your diet.
Many people think that you cannot include bread in a healthy diet, but in my experience you can absolutely keep certain types in if you really enjoy it and know it makes your body feel good. The problem occurs when you start eating bread with every meal and crowd out some other good stuff or you buy highly refined varieties that are full of preservatives, artificial coloring, loads of sodium or even sugar! Think of it as more of a treat and you will be more likely to not overdo your intake. I generally keep sprouted whole grain bread on hand in the freezer for some avocado toast or the occasional nut butter and jelly sandwich. ;) There are also some really amazing local bakeries near me that sell sourdough bread made from fresh ground grains and have only minimal ingredients (as bread should be).
For this particular recipe, I tried to keep it pretty simple. I actually made it in muffin form first since those are always easy to grab and go to pack for lunches at work. I think I teased these last week in my #fruitsandveggiesmonday post, so I'm happy to finally share! When I realized the density and texture of the muffins, I thought it would work really well as a loaf. I am pleased to say my expectations were met!
I don't know that it's quite dense enough to make a solid sandwich out of, but it holds up well enough to slice and slap on a yummy spread. I made some homemade hummus to enjoy on top of mine. :) I kept this original recipe pretty plain, but I will definitely experiment with different alternatives like perhaps adding some unsweetened applesauce or mashed banana for a sweeter option. I do not feel like it tastes like black beans even with the flour, but it is definitely more on the savory side of the spectrum.
Let me know what you guys think! I would love any feedback on how to improve it even more, especially since there are plenty of fantastic vegan bakers on here. ;) Enjoy!
Black Bean & Buckwheat Flour Bread or Muffins
Makes 1 loaf or 12 regular-sized muffins
- 2 cups almond or other plant milk
- 2 tablespoons ground flax
- 1 cup black bean flour
- 1 cup buckwheat flour
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1/2 teaspoon salt
- optional--add in 1-2 teaspoons herbs or spices of your choosing like rosemary, thyme, oregano, cumin
Heat your oven to 350 degrees Fahrenheit. Lightly grease a bread pan or muffin tin, or use a silicone mold.
Measure out your plant-based milk and whisk in the ground flax. Set aside while you mix together the remaining dry ingredients in a bowl. Use a whisk or sift the flour with the baking powder, soda, salt and any spices. Pour in your milk with flax and stir until just blended.
Pour your batter into your mold of choice. For a loaf, place in the oven and bake for 45-50 minutes. For muffins, 20-25 minutes. Cool for 10-15 minutes before removing from pan.
I'm happy enough with this one to toss it out for the #veganuarycontest run by the fantastic host @lolzwithlisa! I have actually been asked many times if bread is actually vegan. Some is definitely not so you still have to check ingredients, but many of the best types are absolutely cruelty-free!
https://steemit.com/veganuarycontest/@lolzwithlisa/veganuary-final-week-how-to-enter
