A naturally gluten-free, high-protein bread suitable for children, athletes, and the elderly. The bread is based on whole grains or crushed grey peas, buckwheat, and oats – three ingredients with complementary nutritional profiles, low climate impact, and high satiety.

Preparation time: approx. 3h

Ingredients

Ingredients (1 loaf)

- 1 dl grey peas (whole grains, crushed, or flour)
- 1 dl buckwheat (whole grains, crushed, or flour)
- 1 dl oats (whole grains, crushed, or flour – gluten-free)
- 5 dl lukewarm water
- 2 tbsp psyllium husk
- 2 tbsp cold-pressed rapeseed oil
- 1 tsp salt
- 1 tbsp honey or syrup (optional)
- 2 tsp active dry yeast

Instructions

Preparation – grinding

• Roasted grey peas, buckwheat, and oats can be ground directly in a blender.
• Raw grey peas should be soaked for 8–12 hours and cooked until soft before blending.
• Grind to coarse flour for rustic bread or finer flour for a softer consistency.

Preparation – step by step

1. Mix water and psyllium husk. Let swell for 5 minutes.
2. Add oil, sweetener, and optional binding.
3. Mix in flour/crushed grains, yeast, and salt.
4. Stir into a sticky but formable dough.
5. Place in a greased bread pan and smooth the top.
6. Proof under a cloth for 45–60 minutes.
7. Bake at 190 °C for 55–60 minutes.
8. Let cool completely before slicing.

Nutritional content

Nutritional benefits (approx. per 100 g)

- Protein: 10–12 g
- Carbohydrates: approx. 30 g
- Fiber: 7–9 g
- Fat: approx. 4 g
- Rich in iron, magnesium, zinc, and B vitamins

Tips

Optional bindings – choose level A) Vegan basic alternative: - Extra 1 tbsp psyllium husk B) Recommended stable version: - 2 egg whites OR 1 dl cultured milk/yogurt C) Plant-based but extra stable: - 1 tbsp chia seeds + 2 tbsp water

Recipe by Stefan Schörling