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Pumpkin and Hemp Seed Bagels
These fluffy, chewy, seeded bagels are rich in healthy fats, fiber and even plant-based protein!
Prep Time
2
hours
hrs
Cook Time
25
minutes
mins
Total Time
2
hours
hrs
25
minutes
mins
Servings:
9
bagels
Author:
Kathy Patalsky
Equipment
soup pot
baking sheet
large strainer to scoop bagels from water
large mixing bowl
Ingredients
1 ½
cups
warm water
1
tablespoon
yeast
2
teaspoon
salt
3
tablespoon
coconut sugar
or another natural sweetener
4
cups
bread flour
***
Fold in:
½
cup
hemp seeds
½
cup
pumpkin seeds
sprouted, shelled + salted
Topping:
⅓
cup
sesame seeds
-- or rolled oats sprinkled on top
Boiling:
3
tablespoon
barley malt syrup
or coconut sugar or maple syrup
Notes
*** If you do not have bread flour, use 1 ¾ cups all-purpose flour and add in 3 tablespoon vital wheat gluten
Nutrition Estimate
Calories:
321
kcal
|
Carbohydrates:
43
g
|
Protein:
13
g
|
Fat:
11
g
|
Saturated Fat:
1
g
|
Sodium:
519
mg
|
Potassium:
123
mg
|
Fiber:
3
g
|
Sugar:
1
g
|
Vitamin A:
58
IU
|
Calcium:
80
mg
|
Iron:
3
mg