Gluten-free Veggie Buns

Gluten-free Veggie Buns

By
From
Green Kitchen At Home
Makes
12
Prep
30 mins
Cooking time
60 mins
Photographer
David Frenkiel

This recipe is a good introduction to gluten-free bread baking. These little buns are very easy to prepare and contain no egg, butter, nuts or yeast (and therefore they don’t need any kneading or leavening time). They are flavoured with vegetables and when baked right, they have a nice crust and a softly textured crumb without being crumbly like many other gluten-free breads are. This is thanks to the psyllium the magic fibre that holds the bread together. It is also really good for your gut.

Ingredients

Quantity Ingredient
3 tablespoons psyllium husks
or 2 tablespoons psyllium husk powder
500ml filtered water or plant-based milk of choice
2 tablespoons extra-virgin olive oil
1 teaspoon sea salt
110g rolled oats
120g buckwheat flour
140g rice flour, plus extra to dust
11/2 teaspoons baking powder

Vegetable options

Quantity Ingredient

[Option 1]

Quantity Ingredient
1 carrot plus 1 parsnip, grated

[Option 2]

Quantity Ingredient
70g fresh spinach, chopped, plus 1 banana, peeled and mashed

[Option 3]

Quantity Ingredient
1-2 beetroots, peeled and grated, plus 4 soft dates, pitted and mashed

Seed Topping

Quantity Ingredient
extra-virgin olive oil
35g seeds of choice

Method

  1. Preheat the oven to 190°C and line a baking tray with parchment paper.
  2. Place the psyllium husks and water or milk in a mixing bowl, stir to combine then set aside until the mixture becomes viscous and gel-like. Whisk vigorously to incorporate as much air as possible.
  3. Add your vegetable option to the bowl along with the oil and salt and combine. Fold in the oats, flours and baking powder and form into a sticky dough before rolling it into a log. Divide the dough into 12 pieces and, using damp hands, shape them into buns. Place them on the baking tray, brush with oil, sprinkle with seeds and bake for 40–60 minutes, (see note, below) until they form a golden crust and are firm to touch.
  4. Remove from the oven and set aside to cool a little before slicing open. Serve slightly warm filled with lashings of butter, nut butter or mashed avocado. Store the buns at room temperature in a bread bin or wrapped. They will keep for a few days. Alternatively, pre-slice the buns and freeze them.

Note

  • The baking time can vary quite a bit, depending on your oven, the size of the buns and how many sheets you are baking at the same time.

Tip:

  • Psyllium can be found in the gluten-free section of larger supermarkets, health food stores or online.

    If you can’t find soft dates, soak dried dates in hot water for 20 minutes.
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