This sprouted raw vegan bagel recipe is based off of an ancient recipe, essene bread or manna. The result is a delicious crusty bagel perfectly paired with cashew cream cheese or jam. If you are a sprouting pro you’ll find this recipe incredibly simple. If you are a sprouting novice, don’t be deterred by sprouting, it’s not hard it just takes time.
You must plan this recipe 1-3 days beforehand to allow your wheat berries to sprout for a highly nutritious mini sprouted bagel! Sorry to all you gluten-free foodies this one is not for you.
Sprouting grains eliminates phytic acid also known as anti-nutrients so you can easily digest and absorb the nutrients from the grain, seed, legume, etc. I have been sprouting grains for a while now and it’s so easy once you get the hang of it, anything new is daunting.
My favorite method for sprouting wheat berries.
- Soak wheat berries over night; grains will soak up water and expand, so use enough water.
- Rinse in a strainer, once in the morning, and once at night until they have sprouted. I just put the strainer over the bowl I used to soak the grains, to catch the drip water.
- If I happen to see them dry between rinses, I give them another rinse; this helps them to sprout faster but is not necessary. Of course you could always use those fancy sprouting mason jar lids.
Sprouted bagels paired with the Spiced Shallot Cultured Cashew Cream Cheese is to die for, now we’re talking about probiotic rich cashew cheese made from sprouted wheat berries or quinoa to make what we call rejuvelac. Together they make the healthiest bagel one could ever eat. I love eating these mini bagels as a snack before lunch when I’m on the go.
They also are perfect for making raw vegan meatloaf or meatballs, which I will be posting soon!
Reasons To Sprout your Grains
- Certain plants have developed so-called anti-nutrients in order to discourage animals from consuming them.
- These are substances that can prevent the absorption of nutrients, inhibit digestive enzymes and have various negative effects on health.
- One example is soybeans… due to enzyme inhibitors, they are toxic when raw.
- Even though most grains and legumes are edible after being cooked, cooking doesn’t eliminate all the anti-nutrients.
- Many non-industrial populations throughout the world have eaten grains without problems, but most of them used traditional preparation methods like soaking, sprouting, fermenting and cooking to significantly reduce the amount of anti-nutrients in them.
source: Authority Nutrition
- 2 cups soft white wheat berries; measured dry
- 1/4 cup flax seed; ground
- 2 tsp coconut sugar
- 2 tsp barley malt syrup
- 1/2 tsp salt
- 1 tbsp grapeseed oil
- 1/4 cup almond flour
- Sprout wheat berries, takes aprox. 1-3 days. Try not to rinse directly before processing.
- Grind flax seed in spice grinder.
- Grind wheat berries in a vitamix, food processor with serrated blades, or an omega juicer using the blank plate.
- Add the remaining ingredients and blend once more.
- Knead dough into a ball, in bowl.
- Let the the dough set up for 20 minutes or so; until the outside starts to crisp up and it isn't sticky anymore.
- Use about 1/4 cup dough per bagel, and roll into small dough balls.
- Flatten the dough balls.
- Make the hole with your finger and continue to make a circular motion with your hands using your thumbs to smooth the insides and the rest of your fingers to smooth the outside. Or leave the hole out.
- Dehydrate at 115 degrees for 6-12 hours, flip once. I normally start dehydration at 155 degrees for the first couple of hours to evaporate excess water and prevent molding.
- Store in a air tight container in the fridge.
- Before eating, carefully cut them open and dehydrate for 30 minutes on 165 degrees or until warm. Don't worry they will still be raw and will not actually heat to 165 degrees.
- Grinding the wheat berries with a food processor will result in a grainier bread, whereas an omega or vitamix will make a more familiar pastry dough.
- Try to avoid rinsing grains right before blending to prevent extra sticky bread and longer dehydration times.
- I sometimes add grape seed oil and almond flour to make the bagels softer after storage. I wanted to make this recipe oil free and nut free so these are optional.
Ingredients I Recommend
Tools I Recommend[AMAZONPRODUCTS asin=”B00ELNA6TW, B002LAREE2, B0002OKDT2, B000WRZODY”]
5-large trays, 15″ x 15″ each. Mesh screens are BPA free.
Adjustable Thermostat 95◦F to 155◦F. Temperature range is low enough to preserve active enzymes in fruits and vegetables. Temperature range is also high enough to meet safety standards for dehydrating meat for jerky. Unit turns on automatically when thermostat is in use.