Quinoa Teff and Chia Sourdough with goodness of quinoa, teff and chia seeds . If you are looking for extra addition of protein content in your everyday sourdough bread.
This is one of wholesome sourdough bread with goodness of extra gluten free grains as well as protein rich Chia seeds
Nutritional content in Quinoa, Teff, Chia seeds ?
A tri color quinoa is rich in protein and other nutrients, all the colored quinoas are good, however, white one is bitter compared to red and black one.
A Tri Color Quinoa about (0.25 cup dry) contains 27g total carbs, 24g net carbs, 2.5g fat, 6g protein, and 160 calories.
Teff, also known by its scientific name, Eragrostis tef, is a gluten free grain, rich in minerals manganese, iron and calcium and vitamins. These are very tiny, measuring less than one millimeter in diameter.
Teff cooked contains 255 calories per 252 g( 1 cup) serving. This serving contains 1.6 g of fat, 9.8 g of protein and 50 g of carbohydrate. 10 grams protein.
Chia seeds : (Salvia hispanica L.) originated from Mexico and Guatemala; it has been the part of human food for about 5500 years. Traditionally, the seeds used by Aztecs and Mayas people in the preparation of folk medicines, food, and canvases. In pre-historic times in Columbian societies, this was the second main crop after beans (Armstrong 2004).
Whole and ground versions of chia along with its oil was the part of food, ancient cosmetics and the part of religious rituals in pre-historic times in Aztecs communities (Beltran-Orozco and Romero 2003).
The word chia is derived from a Spanish word chian which means oily, it is oilseed, with a power house of omega-3 fatty acids, superior quality protein, higher extent of dietary fiber, vitamins, minerals and wide range of polyphenolic antioxidants which act as antioxidant and safeguard the seeds from chemical and microbial breakdown (Cahill 2003).
Chia seeds help in diabetes mellitus by slowing down the digestion process and release of glucose, it also improves the peristaltic movement of intestine and reducing plasma cholesterol.
How to make this Quinoa Teff and Chia Sourdough ?
You need following ingredients to make this
Active Sourdough starter : This recipe used 100% sourdough starter, made with bread flour and spelt flour in the ratio of 40 : 10.
Bread flour : Use artisan bread flour. Unbleached bread flour
Rye flour : Dark rye flour used in this recipe. You can use light rye flour also.
Spelt flour : Adds nuttiness to the recipe.
Teff and quinoa: Need to cook before adding it into the dough.
Chia seeds : Soak the seeds with water so that it will be easy to add it to the dough.
Salt: Controls fermentation as well as adds flavor to the recipe.
Water: This recipe uses 82% hydration.
See recipe card for quantities.
Instructions to make this Quinoa Teff and Chia Sourdough
First you need to make an active starter. Make it double in volume before adding it into the dough.
Soak the chia seeds for at least 15 minutes or up to 24 hours.
Cook Teff and quinoa according to the manufacturer’s instructions. You need approximately 1 ¼ cup water for ¼ cup grain .
Autolyse the flours with water and then after 30 minutes incorporate starter.
Once the starter is added then incorporate cooked grains and soaked chia seeds.
After few stretches, fold the dough.
Laminate the dough.
After 1 hour shape the dough. Proof overnight and then scores and bake
Artisan bread flour, spelt flour and rye flour
Autolyse dough with sourdough starter
Dough with cooked teff, quinoa and soaked chia seeds
Laminate the dough
After a coil fold referigerate the dough overnight and next morning score and bake.
If you are not fan of teff, quinoa and chia seed you can add freekeh or millet.
How to store this Quinoa Teff and Chia Sourdough Bread bread?
This bread will stay fresh for 3 days at room temperature. For long time storage you can slice them individually and freeze it. When it ready to serve thaw and re-heat it
They taste great if you toast them with little butter.
Make starter at 8. 00 A.M
Autolyse the Flours with water 12.30 A.M
Incorporate starter into the dough 1.00 P.M
Add cooked quinoa, teff and chia seeds, salt into dough around 1.30 P.M
Stretch and fold the dough around 2.30 P.M
Then around 3.30 P.M stretch and fold and dough for second time.
Around 4.30 P.M Laminate the dough.
First coil fold 6.30 P.M Coil fold the dough.
Pre-shape at 7.00 P.M.
Shape the dough 7.15 P.M
Cold Retard/ Refrigerator Overnight up to 14 hours
Score and bake at 7.00 A.M
Quinoa Teff and Chia Sourdough
- 1 ¾ cup / 300g Bread flour
- ¾ cup / 100g Spelt flour
- ¼ cup+2 tbsp /50g Rye flour
- 1 ½ cup /369g Water
- ½ cup /90g Starter
- 1 ½ teaspoon / 9g salt
- 3 tablespoon / 40g Teff
- 2 tablespoon 30g quinoa
- FIRST MAKE SOURDOUGH STARTER
- In a bowl add 15g sourdough starter, both flours and water and mix well and set aside for 5 hours or until it doubles in volume.
- COOK GRAINS AND SOAK CHIA SEED
- Cook Teff, quinoa with 1 ½ cups water for 20 minutes. Set aside for cooling . When it is cooled down, add it to dough. Soak chia seeds ( ¼ cup in ¾ cup water ) for at least 15minutes or overnight for chia seeds,
- AUTOLYSE THE DOUGH
- Around 5 hours of starter making, Mix all the flours in 340 g water in a large bowl. And mix by hand until there are no dry bits. Knead for 1-2 minutes until well combined. Cover and let rest for 30 minutes
- MAKE DOUGH
- When starter is ready incorporate the starter into the autolyzed dough
- Then after 30 minutes add cooked teff, quinoa and soaked chia seeds ,salt and rest of water. Mix well and cover the dough again and set aside
- STRETCH AND FOLD
- Then stretch and fold the dough every 1 hour for until 2 hours.
- This means grabbing the underside of the dough and stretching it up and over the rest of the dough. Perform 6-7 turns each time you manage the dough.
- LAMINATE THE DOUGH
- One hour after last stretch and fold do a lamination of the dough. Means spread the dough into thin sheet and fold them into a letter fold.
- COIL FOLD
- If you are planning for 1 coil fold do that 2 hour of lamination. If you are doing 2 coil folds give 1 hour’s interval.
- SHAPING THE DOUGH
- Then transfer the dough lightly floured workspace and shape them into round Boule. Fold the third of the dough closest to you inward, and then stretch the dough out to the sides. Fold the right, and then left sides in toward the center. Fold the top of the dough inward, and then wrap the bottom part of the dough over it all. If you want, you can make pre-shape and set aside for 15 minutes and then make a final shape.
- Work this into a round shape. Then place seam side up in a proofing basket lined well with flour.
- COLD PROOF
- After transferring to Banneton, Let rise the dough overnight in the refrigerator. You can keep this cold retard up to 14 hours.
- SCORE AND BAKE
- When you are ready to bake preheat oven to 475°F/ 246°C.
- Remove the dough from the proofing basket and score and transfer to Dutch oven and close the lid and immediately place the top back on and return to the oven.
- Turn the heat down to 475°F/246 °C and cook for 15 minutes. Then reduce the temperature to 450°F/ 232°C for 15 minutes with lid.
- Continue to bake the bread for another 15 minutes, until the crust is deeply caramelized. Give 10-15 minutes extra if you want more crusty bread.
- If you want crackling crust after switching off the oven keep oven door ajar and keep the bread inside.
- Once bread comes out of oven cool completely in the wire rack and cut it into slice and enjoy with butter.
This is Swathi ( Dr. Ambujom Saraswathy Ph.D) from Zesty South Indian Kitchen who loves to explore cuisines from all over the world. Whenever possible I try to to give an Indian touch to several of the world cuisine, and has weakness for freshly baked bread. All the recipes you see here are created by me and approved after taste-test by my family.