Featuring buckwheat flour, kasha, and whole buckwheat groats, this is a whole grain bread for buckwheat lovers! It is dense and just moist enough, and has a nice crisp crust. It slices like a dream and can be whipped up in a jiffy. Perfect! The strong flavors of the buckwheat and garfava flour meld well, and give a full, unique flavor. If you don't like buckwheat, or bean flours, this is not the bread for you.
I love baking with buckwheat flour; it is a great source of fiber, protein, and is a low glycemic, gluten-free grain that can help stabilize blood sugar. The addition of the kasha* and the whole groats add a great texture and a little crunch. Want to know more about the nutritional benefits of buckwheat? Check out this page from World's Healthiest Foods! The garfava flour adds an extra boost of protein, and flax adds healthy fiber. The end result is a high fiber, high protein, low glycemic bread. Plus, this bread is versatile - feel free to embellish with herbs and seasonings of your choice, or optional add-ins listed below! Delicious toasted or as is, serve with soups, spread with your favorite nut or seed butter, or use for mini sandwiches. Enjoy!
TRIPLE BUCKWHEAT BEAN BREAD (yeast free, gluten free, vegan)
yield 1 9"x5" loaf
2/3 c buckwheat flour
1/3 c garfava or garbanzo flour
1/2 tsp baking soda
1 tsp baking powder
1/4 tsp vitamin C crystals
1/2 tsp salt
2 T ground flax seed
1/4 c uncooked kasha/creamy buckwheat cereal*
1/4 c uncooked whole buckwheat groats
optional: 1 tsp dried herbs, spices, or seasonings of choice
2 T olive oil
1 1/4 c water/juice/milk substitute
1/2 c finely grated carrot or zucchini and/or
1/4 c ground or chopped nuts or seeds and/or
1/2 c currants, raisins, or chopped dried fruit
Preheat oven to 375* F. Oil a small loaf pan (approx 8 x 4 x 2 1/2), and dust with garfava flour.
In large bowl, mix together flours, flax seed, baking soda, baking powder, vitamin C crystals, salt, and any optional herbs/spices/seasonings. Whisk briskly to introduce air and mix well. Add kasha and whole groats and mix again. Create a well in the middle of flour mixture.
Pour oil and water into well, and stir into flour mixture until just evenly moistened. Gently fold in grated carrot/zucchini, nuts, or dried fruit if using. Pour batter into prepared pan, and bake for 50-55 minutes, or until golden brown and toothpick inserted in middle comes out clean. Remove from oven, and allow to cool in pan on cooling rack for 10 minutes. Remove bread from pan and place on cooling rack. Let cool completely before slicing, use serrated knife for best results.
Approximate nutritional information per serving (8 servings/loaf, made with water, no added fruit/nuts): 105 calories, 4 g fat, 16 g carb, 6.5 g fiber, 4 g protein
*Kasha is coarsely ground buckwheat groats. I like Wolff's Kasha the best, it is toasted and flavorful. Bob's Red Mill also makes a great creamy buckwheat cereal. If you can't find kasha, pan toast whole groats until then are brown and fragrant. Then blitz a few times in a coffee grinder, food processor, or blender until coarsely ground.