Whole-wheat buns
From Philosophical Vegan Wiki
Difficulty: 2/5
Preparation and cooking time: 2 hours and 15 minutes
Servings: 8 (1 bun per serving)
Cost per serving: $0.19 (total cost: $1.50)
Cost per 2000 kcal: $1.27
| [Collapse]Nutrition facts per serving | |||||
| CALORIES PER SERVING (kcal): 295 (calories in whole recipe: 2360) | |||||
| Proteins | 21% | 12.1g | Protein: lysine | 19% | 0.4g |
| Protein: methionine | 24% | 0.2g | |||
| Protein: isoleucine | 24% | 0.4g | |||
| Carbohydrates | 46% | 60.8g | Fibers | 25% | 9.7g |
| Net carbs | n/a | 51.1g | |||
| Sugars | n/a | 0.5g | |||
| Fats | 4% | 2.7g | Omega-3 | 6% | 0.1g |
| Omega-6 | 6% | 1.1g | |||
| Saturated fats | n/a | 0.4g | |||
| Vitamin B1 | 58% | 0.7mg | Vitamin B2 | 18% | 0.2mg |
| Vitamin B3 | 32% | 5.2mg | Vitamin B5 | 16% | 0.8mg |
| Vitamin B6 | 29% | 0.4mg | Folate | 24% | 96.4μg |
| Vitamin A | 0% | 0.4μg | Vitamin C | 0% | 0.0mg |
| Vitamin E | 5% | 0.8mg | Vitamin K | 2% | 3.1μg |
| Vitamin B12 | / | / | Vitamin D | / | / |
| Calcium | 3% | 30.7mg | Copper | 40% | 0.4mg |
| Iron | 38% | 3.1mg | Magnesium | 29% | 117.7mg |
| Manganese | 147% | 3.4mg | Phosphorus | 45% | 317.2mg |
| Potassium | 7% | 329.9mg | Selenium | 93% | 51.7μg |
| Zinc | 21% | 2.4mg | Sodium to taste | ||
Ingredients:
- 5g (1 tsp) active dry yeast
- 435mL lukewarm water
- 1/4 tsp salt
- 660g whole-wheat flour
- 1/2 tsp chia seeds
- 1 tsp pumpkin seeds
- 1/2 tsp sesame seeds
- 1/2 tsp sunflower seeds
- 1 tbsp applesauce
Instructions:
- In a large bowl, combine the yeast and the water. Let sit for 5 minutes until the yeast gets fuzzy at the bottom of the bowl.
- Add the salt to the water with the yeast, give a quick stir, then slowly add the flour. For the water into the flour slowly 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 140g. 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 45 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.
