Showing posts with label yogurt. Show all posts
Showing posts with label yogurt. Show all posts

HIgh Protein Vegan Yogurt (with Chickpeas)

This adaptation of YouTuber Priyanka N Jain's vegan yogurt recipe allows your body to digest its high protein content very easily because the protein is fermented. Chickpeas are a good plant-based source of protein, 19g protein per 100g to be precise. It is therefore among my favorites (when compared with rice, oats and even flaxseeds whose protein contents are 2.7g, 2.4 g and 18g respectively). While being slightly lower in protein than peanuts, it is many times lower in fat (specifically 6g compared with 49g found in peanuts).

You will need:

  • 1 cup chickpea
  • water for soaking, roughly 1 litre (ie roughly 4.2 cups)
  • water for blending, 4 cups
  • curd starter from either
    • 2 tbsp 'soak water ' -- OR --
    • 1 tbsp previous day's yogurt -- OR --
    • (see below how to create starter curd from scratch)
  • time
    • 12 hours to soak chickpeas (with cold water). A faster option is 8 hours using hot water.
    • 6 - 18 hours to ferment (the more aged and active the curd starter, the less time required)
  • jar for fermenting yogurt. Glass or stone ware are ideal options. Also ensure that the jar is sufficiently large to provide airspace into which the yogurt can expand. Avoid metal and plastic.


Steps:

  1. Soak chick pea for 12 hrs. Air bubbles on top of the liquid indicate that soaking has occurred for sufficient time.
  2. For later use, set aside curd starter
  3. Blend with 4 cups water; initially 1 cup and then the remaining 3 cups
  4. Squeeze milk out. (The pulp will no longer be used for this recipe but may be used for other unrelated food recipes).
  5. Boil milk while constantly stirring until the batter thickens like custard.
  6. Remove foam that forms on top.
  7. Let cool until luke warm throughout/
  8. Add to fermentation jar.
  9. Add 'curd starter' that you set aside before blending.
  10. Place in fermentation jar, allowing a lot of air space for expansion of the yogurt.
  11. Cover jar loosely (to prevent the jar from explosing). For instance, the lid of the jar may just lightly rest on top of it instead of being tightly screwed on.
  12. Let stand for 12 to 24 hrs. Signs of readiness include
    • tiny air pockets that will have developed n the inside of the contents.
    • these air pockets will have made the yogurt expand.
  13. Use as you would any other yogurt. Common uses include:
    1. Add to curries
    2. Add sweet breakfast cereal


CONTENT RELATED TO MAKING VEGAN YOGURT
  • Starting probiotic curd starter from scratch using chillies in DIY peanut, coconut, cashew and or almond milks. (Chillies are rich in lactobacilus bacteria which help to create starter curd if you do not already have an earlier batch of yogurt).

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Vegan Yogurt (With oats)

This very creamy oats vegan yogurt recipe is one of the cheapest forms of yogurt. Additionally, since oats are a source of beta glucan, which are associated with reduced risk of heart disease, this yogurt may offer these benefits by extention. However, when oats are compared with chickpeas, they are roughly 4 times less abundant in protein :(, but only slightly less abundant in fiber and slightly more abundant in carbohydrates.

It is nice to know however that oat yogurt is not only among the cheeapest but it is the quickest to make because it does not require soaking (like chickpea yogurt). This recipe does not use amylase enzyme to inhibit the often disliked 'slimey' texture of oat milk. I am unsure but imagine that amylase could inhibit the fermentation process. Other methods are used instead.



You will need:

  • 1 cup oats
  • 1.5 cups ice COLD water for blending
  • 1 tbsp (per cup of oats) curd starter from previous yogurt batch up to 7 to 10 days old. I started my first batch with chickpea yogurt.
  • time
    • 20 to 30 seconds to blend.
    • 6 to 12 hours to ferment (the more aged and active the curd starter, the less time)
  • strainer. As an alternative, filtering cloth.


Steps:

  1. Blend oats and COLD water for no more 20 to 30 seconds. NB Coldness of the water and the limited blending time help to minimize the likelihood of getting a slimey oat milk texture.
  2. Strain. Do NOT squeeze the milk through the filtration process with much pressure as a means of minimizing a slimey texture in the oat milk. This is why I use a strainer, knowing that some sediment will collect. I allow that sediment to collect after a few minutes and then siphon off the top while discarding the sediment.
  3. Apply low to medium heat on the stovetop until the milk becomes thick. Do NOT boil. Ensure there are no burning sediments.
  4. Let cool to lukewarm temperature.
  5. Stir in curd starter
  6. Place in fermentation jar, allowing a lot of air space for expansion of the yogurt.
  7. Cover jar loosely (to prevent the jar from explosing). For instance, the lid of the jar may just lightly rest on top of it instead of being tightly screwed on.
  8. Allow to stand for 24 to 48 hours in a warm corner on your kitchen counter.
  9. Remember to save a small amount of your finished yogurt for an upcoming batch. Do this up to roughly 7 or 10 days after this process.



CONTENT RELATED TO MAKING VEGAN YOGURT

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