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If there’s one factor I can assure after I submit a recipe, it’s that individuals will ask about substitutions. I completely perceive, as somebody with a good quantity of restrictions, however irrespective of what number of totally different substitutions I attempt to embody within the notes, somebody all the time needs one thing else. Years in the past, I posted a recipe for vegan keto bagels that grew to become immensely well-liked and the most typical query I get from folks is “can I substitute anything for the flax?” So, I’ve lastly gotten round to this, and am excited to current my flax-free vegan keto bagels.
Typically, folks will ask if they will sub chia seeds for the flax, as this normally a secure substitute. I attempted this, many occasions, and it actually didn’t work out. Similarly, coconut flour was a bust. Plus, I understand how polarizing coconut could be, and I really feel like each time I submit a recipe for one thing with coconut flour, I’ve to brace myself for the slew of feedback about how a lot folks hate coconut. 😀
Anyway, the flour substitute that appeared to work greatest simply so occurred to be one which I’ve actually gotten into these days: lupin flour! Lupins (or lupini) are a sort of bean, commonest within the Mediterranean, and one which has actually taken off, because of ketoers. It’s tremendous low in carbs and excessive in protein. Usually, I purchase lupini beans brined in jars from both the Kosher or Mediterranean meals part of my native grocery retailer, however I’ve additionally seen them within the Latin American meals part. The flour is a distinct story, although, and I’ve solely been capable of finding it on-line.
A fast word – these don’t style precisely like bagels. For starters, they don’t seem to be boiled earlier than being baked. However, they’re nonetheless fairly darn scrumptious and make a beautiful base for vegan cream cheese or a buttery unfold. I additionally like to make use of them to make tiny bagel pizzas with them.
Tips on Making Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)
- If you do not need a meals scale, I like to recommend measuring the flour and psyllium like this – scoop the psyllium/flour a bit bit too full after which gently shake the measuring cup over the bag till the measuring cup flattens out. Scooping the flour and urgent it to the facet of the bag to flatten it’s going to compress the flour, and you should have an excessive amount of. Too a lot lupin flour simply makes issues a bit dry, so not an enormous deal, however value noting.
- You can’t substitute the psyllium for something, sadly. You can use both psyllium husk, or psyllium powder (in equal quantities by weight), simply remember to whisk all of the dry substances collectively, as psyllium powder tends to clump up simply.
- I wish to prime these with every little thing bagel mix. It’s not a essential step, however an amazing one.
- These are best to de-pan with a silicone bagel mould, however in the event you don’t have a silicone one, you’ll be able to simply grease the pan with coconut oil (or no matter you’ve on-hand) earlier than filling it.
- While I attempt to offer correct dietary data, totally different manufacturers and sorts of substances could have differing macros, so your calculations might differ!
Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)
These easy-to-make vegan keto bagels are allergen-friendly and are flax-free, coconut-free, soy-free, nut-free and gluten-free! They’re excellent for toasting up with some buttery unfold or making into little bagel pizzas.
- half cup, plus 2 tbsp (75g) lupin flour
- 1 tsp baking powder
- pinch of salt (add as much as 1 tsp if utilizing unsalted tahini)
- 1/four cup (20g) complete psyllium husks
- 1 cup (240ml) water
- half cup (120g) tahini
- non-obligatory every little thing bagel mix or sesame seeds for garnish
- Preheat oven to 375F (190C). If utilizing a steel bagel tin, flippantly grease every properly with oil and if utilizing a silicone bagel pan, no prep is important.
- To a mixing bowl, whisk collectively lupin flour, psyllium husk, baking powder, and salt.
- In a separate bowl, combine collectively water and tahini till completely mixed.
- Stir the dry substances into the moist, after which stir to kind the dough/batter. It’s going to appear like soup at first, however that is regular! It will thicken up in about 5 minutes, because the lupin flour and kind a thick batter. It will not pour, however you’ll be able to scoop it.
- Scoop into the wells of your bagel pan, and easy out a bit. These will rise within the oven and alter form barely, so this does not should be excellent.
- Now’s the time so as to add that bagel mix!
- Bake for round 30-35 minutes, till golden brown. Let cool fully after which take away from the pan. I discover that overlaying the bagels within the pan with a big lid so that they steam whereas they cool helps them to remain softer on the skin.
- To take pleasure in, minimize in half and toast such as you would a traditional bagel. Then prime as desired!
I discovered these turned out one of the best with a silicone bagel pan, however in the event you solely have an everyday one, you’ll be able to simply grease it with a bit oil earlier than placing the batter in!