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Unless otherwise noted, all recipes on this blog are free of gluten, peanuts, soy, corn, tomatoes, potatoes, shellfish, cane sugar, oranges, and yeast. Most recipes are also free of egg, dairy, and tree nuts (if used, reliable substitutions will be provided for these when possible). Check out my recipe index for a full list of recipes by category. 

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Entries in Recipes: Breads and Baking (41)

Wednesday
Jun032009

Sunflower Honey Bran Kefir Bread (gluten free, egg, free, yeast free)



This recipe is adapted from Gluten A Go Go's Sunflower Honey Bran Bread recipe.   She is doing some amazing things with bread lately, adapting recipes from the Culinary Institute of America's Baking and Pastry Book to be gluten-free.   All the recipes are fairly complex, employing lots of unusual flours and utilizing oddball tablespoon and teaspoon quantities (2.8 T of one thing, 1.6 tsp of another) converted from metric measurements.  But the results look gorgeous, and totally delicious.  Who wouldn't want to eat Pinenut and Garbanzo Grissini or Rosemary Quinoa Black Bean Rolls?  How about a loaf of Cocoa Chia Whole Grain Pullman Bread or Belgian Apple Cider Bread with your afternoon tea?  Or maybe a Rustic Raisin Loaf for Sunday brunch?  Oh my word. 

Then, I came across her recipe for Sunflower Honey Bran Bread. It just sounded wholesome. Lovely.  Simple. Like something that should be pulled out of the oven in a big farmhouse kitchen, while birds chirp outside, a sugar-free apple pie with a rice-quinoa crust cools in the window, and a handsome, gluten-intolerant farmer is on his way in for a hearty lunch... 

Between her description and my overly romanticized daydream, I decided I needed to make this bread.  Although the bread sounds simple, the list of ingredients certainly isn't.  But surprisingly, I was totally equipped to make it when the urge struck.  Apparently, I have a frightfully well-stocked pantry, and am not afraid to get out the coffee grinder and make my own flours when the need arises.  And me oh my, does she ever use a lot of flours: white bean flour, sunflower seed meal, and millet flour make up the bulk of it, joined with chia meal, brown and sweet rice flours, and arrowroot starch for the rest.  It is a lower glycemic, higher protein mix, which is nice.  

The primary difference between her bread and this adaptation is the removal of yeast and the substitution of goat's milk kefir for whole cow's milk.   In the original recipe, yeast is used and the dough is allowed to rise for an  hour and half, and she uses milk as the liquid.  Instead, I decided to let nature do the work and kill two birds with one stone. I  let the flours soak for about 24 hours to work up some natural yeasts from all that good, live bacteria in the goats milk kefir.  Then I added the remaining ingredients, as well as a little baking soda and cream of tartar for extra leavening, and threw it in the oven, following her baking directions.  The basic nature of baking soda reacts with the acid in the kefir and the cream of tartar, producing lovely leavening bubbles of CO2.  Same technique as traditional soda bread.  Chemistry is so cool.  
Okay, so here's a few notes on the recipe before you start:
  • Read my recipe review at the bottom.
  • The ingredient list is copied from Gluten A GoGo's site, with what I did listed in green italic print.  You'll notice the wacky tablespoon and teaspon quantities that accompany the metric system.  Just do your best to estimate.   
  • I ground the chia seed meal, sunflower seed meal, and white bean flour with my coffee grinder, which is no longer used for coffee but is dedicated to gluten free flour, seed, and spice grinding.
  • I made changes to the dough assembly to account for my flour-soaking step, so the instructions are a combined mix of the original recipe and my alterations. 
  • She recommends baking on a pre-heated baking stone or brick - I used a cast iron pan because that's what I have.  She also suggests steaming the bread during baking by placing a pan of water on the bottom of the oven and spraying the oven and loaf with water using a spritzer bottle.  This helps to create a crisp, firm crust, and is an old bread baker's trick.  It works; this bread has a very crisp crust that you just don't normally find in GF stuff.
Sunflower Honey Bran Kefir Bread

adapted from Gluten A GoGo's "Sunflower Honey Bran Bread"

Yield: 1 loaf (about 8" round)

3.1 Tb/45 g brown rice flour (4.05 g)
3.1 Tb/45 g sweet rice flour (2.7 g)
3.1 Tb/45 g arrowroot starch (0.13 g)
4.2 Tb/60 g raw sunflower seed meal (9 g)
3.8 Tb/55 g millet flour (6.32 g)
.47 cup/110 g Great Northern Bean Flour (or other white bean flour) (23.65 g) 
1.8 tsp/9 g chia seed meal (1.89 g)
2.9 Tb/42 g rice bran
1/2 T of well-crushed agar agar flakes 
1/2-1 tsp sea salt
1 cup goats milk kefir
2.9 Tb/42 g roasted sunflower seeds
1.5 Tb honey/agave mix
1 tsp sunflower oil or other light flavored oil (I used safflower oil)
1 tsp baking soda
1 tsp cream of tartar

SOAK THE FLOURS >>>
  1. Measure out flours into a bowl, grinding whatever you may need to grind in a coffee grinder!  I ground the bean flour, sunflower seed meal, and chia seed meal right before mixing. 
  2. Sift flours into a large bowl to remove any large chunks that weren't ground properly and to make the flours light and airy.  
  3. Add salt and agar agar powder/crushed flakes to sifted flours and whisk together.  Add kefir, and stir together until evenly mixed.
  4. Cover, and let sit for 12-24 hours - the longer it sits, the better it will rise.
FINISH THE DOUGH AND BAKE >>>
  1. Preheat oven to 435* F/225* C. If using a baking stone or heavy cast iron pan as a baking surface, place in oven at the same time in the top 1/3 of oven.  Fill an oven proof bowl with water and place in the bottom 1/3 of your oven to steam your bread.  Fill a squirt bottle with water and have prepared!
  2. Measure together oil and honey together in a measuring cup or bowl, and stir to blend.  
  3. Sprinkle the baking soda and cream of tartar evenly over the bread, then pour in the honey/oil mixture.  Quickly stir together to evenly incorporate ingredients.  You'll notice that the dough will become lighter and airier as the baking soda and cream of tartar react.  Do not over mix!
  4. Transfer immediately to a sheet of parchment, and shape into a ball gently with floured hands or a spoon.  Sprinkle with sunflower seeds.
  5. Remove stone/cast iron pan from oven and slide the parchment paper with loaf onto the baking stone.  Spray the sides of the oven with the water and spray the top of  the bread.  Bake for 30 minutes.  Prop open the door of the oven and allow the bread to cook for 5 more minutes.  
  6. Remove the bread from oven, and allow to cook for 1 1/2 hours before cutting.
 
 
So, how'd it turn out?
I did not wait 1 1/2 hours before digging in.  I waited 15 minutes, tore off a chunk, and spread with my delicious ghee/olive oil/flax oil spread.  Hot bread + fatty stuff  = amazing.  I then proceeded to gradually eat about 1/3 of the loaf as I wrote this post.  Oops.  So, in short, I'd say the bread is good.  

The short review:
  • Very good flavor, crispy crust outside, nice soft, chewy, moist texture inside.  
  • Loaf was flatter than I thought it would be - that's what I get for not using yeast.   The dough was really really soft.
  • Next time use much less salt (quantity adjustment made in recipe above), maybe more flour, and maybe adjust the soda/cream of tartar quantities so it raises more.
  • I would definitely feed the less salty version to a handsome, gluten intolerant farmer looking for a hearty lunch.
The long review:
  • SALT: Her recipe called for 2 tsp, which is a lot of salt in only about 2 c of flour, and ended up very salty.  I reduced the quantity in the recipe above.
  • COMPLEXITY: The ingredients were fussy to assemble because there are a lot of flours, and you need to grind some fresh.  My kitchen counter was crazy.  But whatever, GF baking is sometimes fussy.  I didn't really mind this.
  • FINISHED TEXTURE: Firm, crispy, crunchy crust, and the inside was moist, chewy, soft.
  • FLAVOR: The flavor was great, with a lot of depth, nuttiness, and a light sweetness. Not at all beany.  As mentioned above, it was too salty for my taste.  But overall, GREAT flavor.  
  • DOUGH: This dough was very very soft before baking.  The original recipe calls for almost 1 1/2 c of milk.  I used only 1 c of kefir, and I also slightly reduced the amount of honey and oil, and it was still really soft.   I don't know if I did something wrong somewhere in my flour measuring, but the ratio of liquid to flour seemed totally off - like it needed more flour.  
  • LOAF SHAPE: The dough spread while baking (probably because it was such a soft dough), and only rose a little bit. I was expecting something more round and boule-like.  
  • COLOR: The bread darkened really fast - honey tends to brown quickly due to the high sugar content, but I was surprised at how dark the loaf got.  I cut 5 minutes off the final cooking time out of fear of burning the loaf.
  • FARMER DAYDREAM: My farmer and I take the loaf of bread, a large tureen of hearty bean soup, and a big beautiful salad made with his fresh garden vegetables out to the big table on the back porch.  The sun is hot, but we don't mind; the table sits under a pergola covered with flowering vines.  As we sit under the dappled shade, the sweet smell of flowers wafts over to us on the warm breeze, and we serve ourselves our lunch. We eat slowly over conversation and laughter, dunking fresh bread in the hearty soup, savoring soft, baby lettuces and crunchy carrots, and listening to birds sing in the tall trees. With a final swipe, he cleans out the bowl with a chunk of bread, and leans back in his chair, satisfied.  I tell him there's pie, and his eyes light up; there's always room for pie.  I come back, whole pie and two forks in hand.  We dig right in; he eats the middle, and I eat around the outside.  Crust has always been my favorite part.  The warm, sugar free, gluten free fabulousness of my apple pie steals his heart, and in turn, so do I.  With rounded bellies and smiling faces, we walk over to the hammock that hangs between two large oak trees.  Under the shade of the oaks, we slowly drift off to sleep, and dream of all the warm summer days, fresh salads, hot bread, hearty soups, and tasty desserts to come...
I plan on eating this bread with soup for lunch tomorrow.  It will be at the photo studio, not a farm, and I'll be eating with my coworkers, not a handsome farmer.  But I'm still looking forward to it.  
Thanks to Gluten A Go Go for a great recipe.  You must check out her Baking and Pastry Project, it is amazing to see what she comes up with each week!
6/9/09 UPDATE: 
After gorging myself on slices of fresh Sunflower Honey Bran Bread, I decided to slice and freeze what remained of the loaf.  Last night, I pulled a couple slices from the freezer to eat today, and thawed them in the fridge overnight.  They thawed remarkably well - the bread is still moist, but stayed sturdy and intact.  No crumbling, no sawdusty mouth feel, no weird texture.  It is almost as good as it was fresh!  If you want to freeze, I'd recommend slicing it first.   
Sunday
May172009

Three-Bite Sunflower Cookies (gluten free, vegan, sugar free)

While my new apartment is perfect for so many reasons, it is lacking one thing: garden space.  So, my friend Amy is letting me use some of the garden space in her backyard.  Since it was the perfect day to garden - sunny, lightly breezy, and about 65* -  I  dedicated the afternoon to preparing the soil and planting.  There is nothing more grounding than working the earth with your hands, feeling the soil between your toes, and nurturing the promise of a summer harvest.  I planted all sorts of things: butternut, delicata, and buttercup squashes, zucchini, summer squash, cucumber, beets, kale, swiss chard, peas, and a variety of lovely herbs (parsley, basil, rosemary, savory, thyme, tarragon, and lemon balm).  I can't wait for my garden to grow! 
Anyway, tilling the soil, fertilizing, planting, and putting up a fence to protect the plants from Pickle, Amy's crazy Boxer,  worked up a serious appetite.  By the time I got home, I was ready to gnaw my dirt-covered clean hand off.  After a lovely and satisfying dinner of salmon, steamed parsnips and broccoli, and seared brussels sprouts (leftovers from my pickled brussels sprout project), I wanted something a little sweet.  A cookie.  Yes, I wanted a cookie.  So, I whipped these up.  
Oooh, and yummy, yummy, yummy, these petite three-bite cookies satisfied my sweet tooth.  Why "three-bite"?  Because they can be gobbled up in one, two, three little bites.  Perfect.  That means you can eat a few, and it equals one normal cookie, right?  
Studded with sunflower seeds and chopped up chocolate chunks, and sweetened with stevia, they have a bit of crunch and are just sweet enough.  I used SweetLeaf sweetener; it is a mixture of stevia and inulin.  If using pure powdered stevia, use a little less than my recipe calls for.   My chocolate "chips" are an experimental homemade mixture of ground raw cacao nibs and agave nectar; feel free to substitute any kind of carob chip, chocolate chip, or chopped up carob/chocolate product of your choice.   For moisture and binding ability, I used a little Sunbutter (sunflower seed butter) and pureed cooked peach (substitute applesauce or any fruit puree).  Yum!  These are soft and cakey, and would be very tasty with a glass of your favorite milk substitute.  I'm totally out of rice milk, so I had mine with some licorice tea instead, and that was pretty good too.  
I really like making petite cookies, and think these are totally charming in their diminutive size.  If you insist on baking a bigger cookie, I'd suggest flattening the dough slightly with a fork, probably baking a little bit longer. I also froze a few scoops of the cookie dough for baking later, and will also be freezing the leftover baked cookies; I'll update on how those bake/thaw.   Enjoy!

THREE-BITE SUNFLOWER COOKIES

yield: about 30 petite cookies

3/4 c millet flour
3/4 c amaranth flour
1/4 c arrowroot starch
1/2 tsp salt
2 T sunflower butter (or other nut/seed butter)
1/2 c fruit puree (I used peach)
3 T sunflower oil, safflower oil, or other light tasting oil
1/3 c hot water
1 tsp SweetLeaf sweetener (stevia-based sweetener)
1/3 c toasted sunflower seeds
1/3 c carob chips, chocolate chips, coarsely chopped bittersweet chocolate, etc...
  1. Preheat oven to 350* and prepare a baking sheet.
  2. In a medium bowl, sift or whisk together flours and starch.  Add salt and baking powder, and whisk together.  Set aside.
  3. In a large bowl, mix sunflower butter, fruit puree, and oil with a hand mixer until smooth.
  4. In a microwave or saucepan, heat 1/3 c water; once heated, dissolve stevia in the water. SEt aside.  
  5. Add flour mixture to fruit/sunflower butter mixture, adding in batches, and mixing in between.  Before the last batch of flour, add the hot water, mix, and then finish adding flour, stirring only until moistened.
  6. Quickly and gently fold in sunflower seeds and carob/chocolate chips, stirring only until evenly mixed.
  7. Scoop by the tablespoonful on prepared baking sheet, and back for 10-12 minutes, until firm to the touch and lightly golden.
  8. Remove from oven, let cool on baking sheet a few minutes, then transfer to cooling rack.

 

Saturday
May092009

Coconut Rice Flake (Poha) Cookies (gluten free, vegan, low sugar)

My friend is having a party tonight, and it is a great cause for celebration.  So, I wanted to make something special to take to the party.  He, his housemates, and most of their friends are all very socially, environmentally, and dietarily aware; they are a communal household that all work for a volunteer corps.   They are a mix of vegans, vegetarians and conscientious omnivores, so, I knew whatever I'd make, I'd have a totally receptive audience.  
I have been wanting to give another go at using pressed rice flakes (a.k.a. poha or flattened rice) in cookies,  in an attempt to conjure up the texture of oats.  Poha is used in Indian cooking for desserts, porridge, and different snacks.  It is simply dehusked rice, flattened into little flakes.  I found a really inexpensive 2 lb bag of poha at one of my favorite Asian grocers, and have been playing with different ways to use it; my last attempt didn't turn out as well.  I tried using it in bread; the flakes didn't absorb moisture as readily as oats during baking, and instead of plump, chewy flakes of rice, I ended up with rather dry, poky flakes that reminded me of press-on fingernails.  Gross. I had a hard time eating the bread after making that mental association.  It makes me kind of queasy just thinking about it. I was not pleased.  
The other option for tonight's cookie contribution was a macaroon.  This was also a very tempting choice.  I have never tried making macaroons, and thought a vegan, sugar free macaroon would be a fun challenge.  
Instead of choosing one or the other, I decided to make a macaroon-inspired rice flake cookie.  To avoid having dry, poky rice flakes this time around, I soaked the rice flakes in coconut milk first.  It totally did the trick, and those suckers plumped right up.  No press-on fingernails in these cookies, no sir.  Only chewy, coconutty, rice flaky goodness.
My cookies turned out chewy and moist in the middle, flaky around the edges, and a nice golden brown color.  I spiced them with a hint of cardamom, lightly sweetened them with fruit puree and just a dab of brown rice syrup, and didn't add and extra fat or oils - the coconut milk and coconut add plenty all on their own!  In keeping with the macaroon theme, I decided to dip half the batch in some melted down homemade carob chips.  Yum...
The cookies were a hit at the party, and everyone liked them - vegans, animal product eaters, and gluten-lovers alike. One girl said that they were some of the only vegan cookies that she'd actually want to eat.  My friend Lauren said that they are her favorite gluten free vegan treat I've made thus far; she was a very good sport to a highly experimental, only semi-successful carob-chocolate-zucchini-millet-rice cake a few months back.  The cake was weird.  The coconut milk carob frosting was delicious.  Yes, my gluten free vegan baking skills are definitely improving...  
The carob dipped ones went more quickly than the undipped; it added a nice touch, and I will do it again.  While many people liked the cookies just as they were, many people commented that they could stand to be a little sweeter (not a surprising or uncommon comment for my baked treats).  I only added 1 T of brown rice syrup for the whole batch; if you like a sweeter cookie (most people do!), feel free to add more per your preference, or add a little stevia instead.  
As for me, I will definitely be making these for more parties in the future.  Success!


COCONUT RICE FLAKE (POHA) COOKIES (gluten free, vegan)
yield: 36 cookies

 

2 c  pressed rice flakes (poha)

1 15-oz. can regular coconut milk
1/2 c rice milk
1/4 c fruit puree
1-4 Tblsp brown rice syrup, depending on sweetness preference (reduce fruit puree or rice milk if adding 3 or 4 Tblsp of sweetener)
1 tsp vanilla
2 c finely shredded coconut, unsweetened
1/2 c brown rice flour
1/4 c tapioca starch
1 tsp baking soda
1 1/2 tsp cardamom powder
1/2 tsp salt
1 Tblsp agar agar powder dissolved in 2 Tblsp boiling water
optional, for dipping:  melted chocolate chips or carob chips (either store bought or homemade
  1. In a large bowl, combine coconut milk, fruit puree, rice milk, vanilla, and brown rice syrup, and whisk together until well mix.  Add rice flakes, stir to coat evenly with liquid, and let soak for 20-30 minutes, until rice flakes are softened but not mushy.
  2. Preheat oven to 350* and prepare baking sheet.
  3. In a medium bowl, whisk together brown rice flour, tapioca starch, baking powder, baking soda, cardamom powder, and salt.  Add coconut and whisk again until well mixed.
  4. Put water on to boil.
  5. Add dry ingredients to soaked rice flakes mixture, stirring until just combined.
  6. Dissolve agar agar in 3 Tblsp of boiling water, then add to dough mixture, stirring until just evenly mixed.
  7. Use a cookie scoop to scoop dough onto baking sheets, then flatten lightly with a fork.  Bake in oven for 20-23 minutes until golden brown and firm to touch.  
  8. Remove from oven, let cool for 5-10 minutes on baking sheet, then transfer to rack to finish cooling.
  9. If you want to dip in carob/chocolate, melt down chocolate/carob chips, or make a fresh batch of the homemade carob chips.  Dip completely cooled cookie in the melted down chocolate/carob and cool on cooling rack, or place in fridge to cool more quickly.  Once chocolate/carob has cooled to solid, serve 'em up!

 

Tuesday
May052009

Garlic Chive Drop Biscuits (gluten free, vegan)


Have you ever eaten at Red Lobster?

If you have, and it was before you went GF, you may have eaten the garlic cheddar biscuits. They are salty, garlicky, buttery little nuggets of flaky, gluten-filled heaven. And in classic American strip-mall restaurant style, you get as many of them as you want to eat. A whole basket full.

I haven't had a Red Lobster biscuit since I was probably 10 years old. I wasn't crazy for seafood as a kid, so the only redeeming thing about a trip to Red Lobster was the garlic cheddar biscuits. My dad made a better version, and he would whip them up for special dinners. Oh, how I loved those damned biscuits. There is nothing special about Bisquick, but for some reason, it really does make great biscuits.

Tonight, after a busy day of biking, working, running errands, and walking all over the place, I came home and had an urge to bake biscuits. I wanted something garlicky. I wanted the Red Lobster biscuit, but without cheddar, gluten, the creepy additives, and the stomachache. So I strapped on my apron, fired up the oven, and went to dig through my flour bin.

Success! My biscuit is delicious. They have a light, crispy crust and a moist, yet crumbly texture inside, just like a biscuit should be, with a nice hint of garlic chive goodness. I used a mix of high protein, high fiber flours, so you're even getting healthy stuff in that tasty little biscuit. I was so happy with my on the fly recipe, I had to share it. Quick and easy to prepare, I think these biscuits will be passing through my kitchen more often. I think the basic recipe would probably adjust well to be sweet biscuits instead of savory! Makes 8 lovely, hefty little biscuits. Enjoy!


GARLIC CHIVE DROP BISCUITS (gluten free, vegan)

 

yield: 8 biscuits


1/2 c millet flour
1/2 c sorghum flour
1/2 c mung bean flour (or other bean flour)
1/4 c arrowroot starch
2 t baking powder
1 t salt
1 t garlic powder
1 heaping T chia seeds + 1/4 c boiling water
1/4 c olive oil
1/4 c dry or fresh chives, minced
1 garlic clove, minced
1/4 t vitamin C crystals + 1/2 c boiling water

  1. Heat oven to 350* and prepare a baking sheet.
  2. In a large bowl, sift or whisk together millet flour, sorghum flour, mung bean flour, and arrowroot starch. Add salt, baking powder, and garlic powder, and whisk again to introduce air and make light.
  3. In a small bowl, pour 1/4 c of boiling water over 1 heaped T of chia seeds. Let sit for a few minutes, stirring often, until slightly cooled and thickened. Add oil, and stir together to lightly mix.
  4. Pour oil mixture over flours. Rub in with your fingers until mixture is dry and crumbly and well combined. Add chives, and mix until evenly dispersed.
  5. Dissolve 1/4 t vitamin C crystals in 1/2 c boiling water in a measuring cup. Gradually pour water into flour mixture, and fold in quickly until just evenly moistened.
  6. Drop by the large spoonful onto a baking sheet. Bake for 18-20 minutes until golden brown and firm to the touch. Remove from oven, let cool on baking sheet a few minutes, then transfer to cooling rack.


 

Wednesday
Apr222009

Homemade Mung Bean Flour (gluten free, vegan, high protein)


 

I normally don't use a lot of bean flours in my baking.  Although I love garbanzo beans and fava beans in their whole form, I think that their flours too easily dominate the flavor of a baked good, especially if you are trying to achieve a delicate or sweet flavor.  I decided I wanted to try bean flours made from other beans to see how the intensity of flavor would vary.  I really wanted to get my hands on some mung bean flour.  Mung beans are one of my favorite beans, and having read about mung bean flour online, but unable to find it in any stores around Minneapolis, I decided I would make it myself.  I've ground my own grains, nuts, and seeds for flours before, but never tried making homemade bean flours.  Hooray!  I love a new kitchen adventure.   

If you eat beans, but haven't yet ventured into the wonderful world of mung beans, you must!  Mung beans are used in many ways in SE Asian, Indian, and Middle Eastern cuisine.  They are soaked, ground and used for flatbreads.  They are sprouted and served raw.  They are processed into noodles.  They are peeled and split, and used to make dal, where they take on a smooth, velvety buttery texture that is true comfort food.   They are cooked whole with coconut milk to make a sweet soup.  They are mashed and used as fillings in sweet buns and desserts.  They are cooked plain and added to various rice dishes.  Quick cooking, full of protein, and easily digested, mung beans are considered to be an extremely healing and nourishing bean.  Because they are small, they are easier to digest than larger beans, and are recommended for cleansing the body of toxins.  In ayurvedic medicine, they are considered tridoshic, meaning people of every constitution can find nourishment in the mung bean.  And in Chinese medicine, mung beans are considered a cooling food, and are recommended for detoxification, clearing heat, reducing swelling and edema, and promoting urinary tract function.  

Dry mung beans can be purchased in a variety of ways.  Whole, they are bright green.  Or, you can purchase them split, where they take on the name moong dal.   You can get moong dal either with the skins still on and or peeled - once peeled, they are light yellow.  I love peeled moong dal, it is probably my favorite.  I generally buy mung beans at the Asian markets, where they are cheapest.

I had about a cup each of whole mung beans and peeled moong dal in my pantry, so I decided to go with what I had on hand, and use a mix.  Having read online that heat-treating the bean before grinding helps to make the flour more digestible (and lends a tasty roasted, nutty flavor!) I decided to roast the beans before grinding.   Then I cooled them, ground them, and ended up with a lovely flour!

I figure that a 1/4 c serving of mung bean flour packs a powerful 13 g of protein and 9 g of fiber - amazing! - with about 30 g of carbs, 180 calories, 3 g of sugar, and zero fat.  Additionally, it is high in iron, folate, copper, magnesium, manganese, phosphorus and potassium.  Although it is higher in calories and carbs than grain flours, mung beans are considered a low glycemic food, and are perfect for people concerned about blood sugar spikes.  Using mung bean flour in combination with other flours is a great way to add extra protein, fiber, and healthy, slow-digesting carbs.

I immediately used my new flour to make an on-the-fly bread with quinoa flour, brown rice flour, grated carrots, and warm spices.  I was really pleased with how it performed.  The flavor is much more mild than garbanzo or garfava flour, with nutty quality from the roasting.  The flavor combined well with the other flours, and it added a great body and texture to the bread. Stay tuned for that recipe, and in the meantime, try making the flour!  

I'm hoping to try making flours from other beans as well - cannellini is next on my list, and I'm hoping to use that in something cookie or cakelike.  I'd love to hear your experience with making your own bean flours!  I think next time I will try soaking the beans first, then drying them, roasting them, and grinding them.  I know it would add much more time to the process, but soaking beans is an important part of proper preparation, something that I skipped over this time around.  More to come!

HOMEMADE MUNG BEAN FLOUR (gluten free, vegan, high protein)

yield: approx 2 1/4 c flour

Ingredients:

2 c mung beans (either whole or peeled and split, or a mix)
Equipment:
coffee grinder or high-power blender
ROASTING THE BEANS >>>
  1. Preheat oven to 400* F.  
  2. Spread beans evenly on baking sheet.  Place in oven and roast for 20 minutes until golden, stirring every 5 minutes to prevent burning.
  3. Remove from oven and cool completely.

GRINDING THE BEANS >>>
  1. In a coffee grinder or high power blender, grind beans in batches.  I used a coffee grinder, and ground 1/2 c beans at a time.  
  2. Grind for approx 30 seconds, shaking beans in grinder to evenly mix.  
  3. Once your beans are ground to a fine powder, transfer to a large bowl, and grind the next batch.
  4. Once all your beans have been ground, let the flour cool (grinding warms it up!) and then transfer to an airtight container.  Store in a cool place.

 

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