GLUTEN-FREE BUCKWHEAT FLOUR SEED BREAD RECIPE
There is nothing better than homemade bread, right? This buckwheat flour seed bread is rich in nutrients and moreover, it requires no yeast or kneading. The nutty-flavored loaf with a crunchy crust is packed with fiber, protein, and healthy fats.
You can have it for breakfast or as a mid-afternoon snack. Pair it with mashed avo, hummus or scrambled tofu and you’ll certainly have a filling and nutritious meal.
This bread is tasty, easy to make, and a great alternative to classic white bread. It is also gluten-free, vegan, dairy-free, egg-free, and soy-free.
MEET THE INGREDIENTS
Buckwheat flour seed bread is packed with healthy ingredients and it’s made without xanthan gum or additives. The ingredients include buckwheat flour, psyllium husk flakes, sunflower seeds, pumpkin seeds, chia seeds, and flax seeds.
Seeds are toasted before baking which enhances the flavor of the bread. You can add raw seeds if you prefer, but the bread won’t be as flavorful.
Buckwheat flour is a good source of protein and fiber. Because it is gluten-free, it is a suitable substitute for wheat flour and great for people with celiac disease or sensitivities to gluten. In addition, it has a lower glycemic index and it won’t cause a spike in your blood sugar levels so it’s great for diabetics too.
It can be used on its own in baked goods or combined with other types of gluten-free flours. Use it to make bread, pancakes, pie crusts, crackers…
BUCKWHEAT FLOUR NUTRITIONAL PROFILE
100 g buckwheat flour contains:
- Calories: 335
- Fat: 3.1 g
- Carbs: 71 g
- Protein: 13 g
Psyllium husk is a popular type of plant-based fiber: One tablespoon (5 grams) of whole psyllium husks contains 4 grams of carbs. These husks are tasteless, gluten-free, low-carb, and nearly calorie-free.
Psyllium husks are a very important ingredient in vegan, gluten-free baking because of their ability to absorb liquid. When psyllium husks are mixed with water and are allowed to sit for a few minutes, they develop a thick consistency and act as a binder in baked goods.
You’ll find psyllium husks in two main forms: psyllium husk flakes and psyllium husk powder which is simply ground whole psyllium husk.
In this recipe, I used 6 g of psyllium husk flakes.
Sunflower seeds are packed with nutrients. One serving (28 g) of dry roasted seeds has roughly 166 calories, 5.5 grams of protein, 14 grams of fat, 6 grams of carbs, and 3 grams of fiber. While the seeds are pretty high in fat for a 28 g serving, they are made of mostly mono and polyunsaturated fats, which are a great anti-inflammatory and heart-healthy source of fats.
Sunflower seeds can be a great addition to your diet. Just remember they’re a high-fat food so portion control is the key.
Pumpkin seeds are packed with valuable nutrients. Eating only a small amount can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
One ounce (28 grams) has roughly 160 calories, 1.7 grams of fiber, 3 grams of carbs, 8.5 grams of protein, and 14 grams of fat (6 of which are omega-6s).
Pumpkin seeds can be eaten raw but they taste especially delicious when roasted or toasted.
Sesame seeds are tiny seeds with a nutty taste. They are packed with nutrients such as healthy fats, protein, calcium, antioxidants, and dietary fiber. One ounce (28 grams) has roughly 160 calories, 4 grams of fiber, 7.3 grams of carbs, 4.8 grams of protein, and 13.6 grams of fat.
They come in a number of different sizes and colors, including white, golden brown, black… You can greatly enhance their natural nutty flavor by toasting them.
Chia seeds are packed with nutrients, so much that they are often referred to as a superfood. One ounce (28 grams) has roughly 138 calories, 10 grams of fiber, 12 grams of carbs, 4.6 grams of protein, and 8.7 grams of fat.
I often use chia seeds as an egg substitute in baked goods. A chia ‘egg’ is made by mixing water and ground chia seeds.
Flax seeds are known as one of the richest sources of essential omega-3 fatty acids. One ounce (28 grams) has roughly 151 calories, 7.7 grams of fiber, 8.2 grams of carbs, 5.2 grams of protein, and 12 grams of fat.
Use flax seeds in your smoothies, oatmeals, sprinkle on salads, or make a flax ‘egg’ – an easy vegan egg substitute, great to use for baking.
HOW TO MAKE BUCKWHEAT FLOUR SEED BREAD
Preheat oven to 200°C. Line a loaf pan (16 x 8 cm) with parchment paper and set it aside.
In a large mixing bowl combine the buckwheat flour with toasted pumpkin seeds, toasted sunflower seeds, toasted sesame seeds, ground flax seeds, chia seeds, baking powder, and salt.
Read how to toast seeds below.
Add in water, 3 tablespoons of olive oil, and maple syrup and mix with an electric mixer until it all comes together. Check for salt. Add in 6 g of psyllium husk flakes to the batter and mix again for a couple of minutes. The psyllium husk flakes will absorb the water and the batter will become much thicker.
Once the batter is thick enough, use the spatula to press it into a loaf pan and smooth out the top with the back of a spoon. Grease the top of the bread dough with olive oil and sprinkle it with sunflower or pumpkin seeds.
Place loaf pan in the oven and bake for 40 minutes. After 40 minutes, remove bread from loaf pan and bake for another 20 minutes. Let it cool down completely before slicing.
TIPS AND HOW-TOS
HOW TO TOAST SEEDS
Heat an ungreased skillet over medium heat. Add seeds and spread them in a single layer.
Cook for a couple of minutes and stir frequently to keep the seeds from burning. When the seeds begin to get golden and release their aroma, they are done.
Immediately remove the skillet from the heat and transfer the seeds on a paper towel to cool.
Note: Always toast different seeds in separate batches.
BUCKWHEAT FLOUR SEED BREAD IS
- A great alternative to regular bread
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Buckwheat Flour Seed Bread
- Preheat oven to 200°C. Line a loaf pan (16 x 8 cm) with parchment paper and set it aside.
- In a large mixing bowl combine the buckwheat flour with toasted pumpkin seeds, toasted sunflower seeds, toasted sesame seeds, ground flax seeds, chia seeds, baking powder, and salt.
- Add in water, 3 tablespoons of olive oil, and maple syrup and mix with an electric mixer until it all comes together. Check for salt. Add in psyllium husk flakes to the batter and mix again for a couple of minutes until the batter becomes much thicker.
- Use the spatula to press the batter into a loaf pan and smooth out the top with the back of a spoon. Grease the top of the bread dough with olive oil and sprinkle it with sunflower or pumpkin seeds.
- Place loaf pan in the oven and bake for 40 minutes. After 40 minutes, remove bread from loaf pan and bake for another 20 minutes.
- Let it cool completely before slicing.
* The nutritional information provided is calculated automatically and should be used as an estimate.