Spinach and mixed seeds buns
From Philosophical Vegan Wiki
Difficulty: 2/5
Preparation and cooking time: 2 hours 45 minutes
Servings: 8 (1 bun per serving)
| Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 314 (calories in whole recipe: 2512) | |||||
| Proteins | 23% | 12.9g | Protein: lysine | 21% | 0.4g |
| Protein: methionine | 26% | 0.2g | |||
| Protein: isoleucine | 26% | 0.4g | |||
| Carbohydrates | 48% | 62.0g | Fibers | 28% | 10.7g |
| Net carbs | n/a | 51.3g | |||
| Sugars | n/a | 0.5g | |||
| Fats | 6% | 4.2g | Omega-3 | 36% | 0.6g |
| Omega-6 | 9% | 1.5g | |||
| Saturated fats | n/a | 0.6g | |||
| Vitamin B1 | 45% | 0.5mg | Vitamin B2 | 16% | 0.2mg |
| Vitamin B3 | 29% | 4.7mg | Vitamin B5 | 12% | 0.6mg |
| Vitamin B6 | 33% | 0.4mg | Folate | 21% | 84.6μg |
| Vitamin A | 17% | 151.2μg | Vitamin C | 1% | 0.6mg |
| Vitamin E | 15% | 2.2mg | Vitamin K | 121% | 145.6μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 8% | 78.3mg | Copper | 49% | 0.4mg |
| Iron | 48% | 3.8mg | Magnesium | 37% | 149.2mg |
| Manganese | 158% | 3.6mg | Phosphorus | 49% | 341.0mg |
| Potassium | 9% | 406.1mg | Selenium | 99% | 54.5μg |
| Zinc | 23% | 2.5mg | Sodium to taste | ||
Ingredients:
- 200g frozen spinach (or any frozen leafy green of your choice)
- 200ml water
- 5g (1 tsp) active dry yeast
- Lukewarm water
- 1/4 tsp salt
- 660g whole-wheat flour
- 1 tbsp chia seeds
- 1 tbsp flax seeds
- 2 tbsp sunflower seeds
Instructions:
- In a small pot, put the spinach and the 200ml of water. Bring to a simmer and cook until the cubes of spinach have completely separated into leaves.
- Place a strainer over a bowl. Drain the spinach using the strainer. Conserve the water. Let cool off for 20 minutes.
- Once the spinach has cooled off enough to grab, squeeze to extract as much water as possible. Let drain for another 10 minutes.
- In a large bowl, combine the yeast and the discarded spinach water. Add water until you reach a quantity of 425ml. Let sit for 5 minutes until the yeast gets fuzzy at the bottom of the bowl.
- Add the salt and the drained spinach to the water with the yeast and the spinach water, give a quick stir, then slowly add the flour. Mix until you achieve a sticky ball of dough.
- Put some flour on a big cutting board. Remove the dough from the bowl and place onto the cutting board. Knead for 10 minutes, making sure that the dough is not too sticky so that you can form balls with it.
- Separate the dough into 8 balls of about 150g each. Place on a baking tray lined with parchment paper or a silicone baking mat and sprinkle with chia, pumpkin, sesame, and sunflower seeds to your liking. Let rest for 1 hour.
- Pre-heat oven to 200°C.
- Before putting the tray in the oven, brush the buns with applesauce. Bake for 40 minutes, until golden brown.
Serving:
Place some buns in a basket for a big meal. Can be eaten with vegan butter on top. Slice them in half to get burger buns.
