Apple-pie buns
From Philosophical Vegan Wiki
Difficulty: 3/5
Preparation and cooking time: 4 hours
Servings: 8 (2 buns per serving, 16 buns total)
Cost per serving: $0.92 (total cost: $7.40)
Cost per 2000 kcal: $8.15
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 227 (calories in whole recipe: 1816) | |||||
| Proteins | 17% | 9.8g | Protein: lysine | 16% | 0.3g |
| Protein: methionine | 18% | 0.2g | |||
| Protein: isoleucine | 19% | 0.3g | |||
| Carbohydrates | 44% | 57.7g | Fibers | 23% | 9.1g |
| Net carbs | n/a | 48.6g | |||
| Sugars | n/a | 13.0g | |||
| Fats | 4% | 3.2g | Omega-3 | 5% | 0.1g |
| Omega-6 | 8% | 1.4g | |||
| Saturated fats | n/a | 0.5g | |||
| Vitamin B1 | 31% | 0.4mg | Vitamin B2 | 12% | 0.2mg |
| Vitamin B3 | 20% | 3.4mg | Vitamin B5 | 10% | 0.5mg |
| Vitamin B6 | 23% | 0.3mg | Folate | 11% | 46.6μg |
| Vitamin A | 0% | 2.0μg | Vitamin C | 3% | 2.8mg |
| Vitamin E | 6% | 0.9mg | Vitamin K | 3% | 4.0μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 4% | 40.2mg | Copper | 36% | 0.3mg |
| Iron | 33% | 2.7mg | Magnesium | 24% | 99.7mg |
| Manganese | 110% | 2.5mg | Phosphorus | 35% | 251.9mg |
| Potassium | 8% | 396.1mg | Selenium | 66% | 36.3μg |
| Zinc | 16% | 1.8mg | Sodium to taste | ||
Ingredients:
FOR THE DOUGH
- 450g whole-wheat flour
- 1/2 tsp salt
- 2 tbsp date syrup
- 1 tsp active dry yeast mixed with 2 tbsp water, rested for 5 minutes
- 1 cup warm soy milk
FOR THE FILLING
- 450g cored, diced apples
- 1/2 cup water
- 75g date sugar/date paste/blended dates (if you can't find reasonably cheap date sugar, you can buy Anthony's Date Sugar - this is an affiliate link, and it helps this site to buy from it)
- 1 tsp cinnamon powder
- 1/4 tsp ginger powder
- 1 star anise
- 1 tbsp pumpkin seeds
- 1 tbsp sunflower seeds
Instructions:
- In a stand mixer, put the flour, salt, date syrup, and yeast, and start mixing the dough. Slowly pour the warm soy milk, and knead for 10 minutes. Put the dough in a large bowl, cover with cling wrap, and let rest until the dough reaches double its size.
- In the meantime, put all of the filling ingredients except the seeds in a pot, stir so that every apple is evenly coated with the other ingredients, cover, and cook on low heat until the apples start to soften. Then, uncover, turn up the heat, and cook until the sauce thickens. Turn off the heat and mix in the seeds. Put the sauce in a bowl and let cool.
- Once the dough has risen to double its size, place the dough on a working surface and shape into a cylinder. Cut into 16 equal pieces, and form each of those pieces into a ball.
- Take each ball, roll it into a disc the size of your hand, take a spoon of the filling and place it in the middle of the disc. Bring the dough together, pinch to seal, and set aside on a lined baking tray.
- Cover the baking tray with a towel and let rest until the buns puff up.
- Pre-heat oven to 200°C. Cook the buns until golden brown.
Serving:
Place a few buns onto a plate. Drizzle some date syrup on top, or sprinkle a mix of date sugar and cinnamon powder for extra spice and sweetness.
