Beany bagels (or pretzels)

Not only are small bagels or pretzels easy for toddlers to hold and chew, mixing and shaping the dough is a fun activity for older kids. This version uses puréed white kidney beans in the dough, boosting fibre, protein and other nutrients.

Ingredients:

2 tsp (10 ml) active dry yeast
3/4 cup (185 ml) lukewarm water
1 tsp (5 ml) brown sugar
1 19 oz. can (540 ml) white kidney beans rinsed and drained
3/4 cup (185 ml) milk, warmed
2 tbsp (30 ml) canola or olive oil
4 1/2-5 cups (1.25-1.5 L) all-purpose flour
1 tsp (5 ml) salt
sesame seeds or flaky sea salt, for sprinkling

Directions:

1. In a large bowl, stir the yeast into the water; let it sit for about 10 minutes. If it’s not foamy, toss it out and buy fresh yeast.

2. In the bowl of a food processor, blend the beans, milk and canola oil until smooth; add to the yeast.

3. Stir in about 3 cups of the flour and the salt. Add the rest of the flour about a half cup at a time. When it becomes too difficult to stir, turn it out onto the counter top and start kneading. Once all the flour is incorporated, keep kneading, adding extra flour if it’s too sticky, for about 8 minutes, until the dough is smooth and elastic.

4. Cover with a tea towel and let rest for an hour.

5. Cut the dough into 10 pieces and roll each into a rope. Shape each piece into a bagel ring or pretzel, set aside on a baking sheet and let rest for 15 minutes while you bring 2 L of water to a rolling boil with the salt and baking soda. Preheat the oven to 425°F.

6. Boil 2-3 bagels at a time so you don’t crowd the pot (they will swell). Bring the temperature down and simmer for a minute per side. Remove from the water with a slotted spoon and place on a baking sheet that has been sprayed with nonstick spray. Sprinkle with coarse salt as soon as they come out of the water so that it sticks.

7. Bake for 20 minutes, until golden.

Makes about a dozen bagels or pretzels.

Per bagel or pretzel:

231 calories, 3 g fat (0.3 g saturated, 1.6 g monounsaturated, 1.1 g polyunsaturated), 0 mg cholesterol, 42.7 g carbohydrate, 7.4 g protein, 3.2 g fibre.

Originally published in ParentsCanada, May/June 2012