With all the gym attendance I’m doing I was beginning to wonder what I could do to increase my protein intake after the gym. I’d read that plant-based eaters should have toast and peanut butter after a workout but that’s getting a bit dull everyday. I like toast, obviously. I make bread most days but if I don’t have the nut butters then I’m down on my protein intake. Hmmmmm… I’ve also added seeds to breads too, which I love and I make bean mash as a spread for toast to mix it up a little. What I need is a bread that’s protein high but looks like an ordinary white loaf. I know… mashed smashed bean bread. Oh yes that’s just the ticket.
Chatted with Polly at Trinity not just about her new bob but about trying to male it gluten free. Reading around I looked at possible solutions like gram flour or pea protein but with the mashed beans this might be tricky to get to rise and hold shape. So that little conundrum will be next on my list. Sorry Polly but I need a little longer to invent a perfect loaf for you.
So here we have my protein loaf that has a very crisp crust and an unusual reverse action as it baked. It rose like the Nimble hot air balloon but the tight proteins gave it a slight pulling back as it baked but it tastes amazing.
625g of soaked and cooked beans of your choice
30ml rape seed oil
10g fine salt
150ml of aquafaba – the bean cooking water
500g bread flour
Place the dried beans in a plastic lidded box and leave overnight. I used cannellini beans for their whiteness . I soaked more than I need as the remaining beans can make a super protein mash that doubles up as a vegan pâté.
The next morning I cook the beans according to the instructions of the packet. Usually bring to a rapid boil for 10 minutes and then simmer for at least 60 minutes but some beans will take longer.
Add the oil and the salt and blend with a soup smoother to create a smashed mash.
This is a tasty protein mash that can be made with garlic, chilli, limes, miso, paprika etc but that’s a different blog.
In a bowl measure the aquafaba and the sugar and toss in the yeast and leave it to rise and get all foamy. About 10-15 minutes. Use tepid not boiling aquafaba or the yeast will die.
In a large bowl combine the flour, bean mash and yeast liquid.
Stir until it starts to form a dough. then get your hands in and squeeze it together into a ball.
Cover with cling film or pop in a large lidded box and leave until double in size.
Knock back the dough and grease a large bread tin. Pack the dough into the tine and leave to rise again in a large plastic box.
I took a shower and walked down to Barefoot Herbs in George Street to buy some smudge sticks from Nancy for the lunar eclipse tonight.
Then take a very sharp oiled knife and cut a deep score into the bread along the middle.
Now pop into a very hot oven at 200C/390F/GM6 for 10 minutes. Then turn the heat down to 180C/350F/GM5 and bake for a further 30 minutes.
Look at how this dense texture bean bread has retracted doe the tin. Will try and add a steam bath to it next time to see if that allows the rise to increase.
Now I just need to wait until the morning and go to the gym and then return to test out if this loaf can build muscles. Woohoo.