Gluten free Vegetable Beet & Date Buns
Gluten Free Vegetable Buns
Makes 12-14 buns
The recipe is another GUEST RECIPE from Green Kitchen Stories and, in turn, is inspired by the gluten free buns in this book by Anette Harbech Olesen
Green Kitchen Stories say that these buns are perfectly tiny in size, very easy to prepare and contain no egg, butter or nuts nor any yeast or baking powder. The psyllium seed husks are very good for your gut, containing loads of fiber and the gluten free flours are also more easily digested than regular wheat flours. The buns have a touch of sweetness and are so great on a brunch or breakfast table with a slab of butter or some avocado slices. And they’re perfect in kids lunch boxes too. Even babies can enjoy them as there are no allergens in this recipe, just leave out the salt.
3 tbsp psyllium seed husks
2 cups / 1/2 liter lukewarm water or plant milk (plant milk is optional but gives the bread a slightly richer flavour)
150 g vegetables of choice, see note below
2 tbsp olive oil
1 tsp flaky sea salt
1 1/2 cup / 150 g rolled oats, choose cert, gluten free if intolerant
1 1/4 cup / 150 g buckwheat flour
1 1/4 cup / 150 g rice flour
Vegetable add-ins, choose one of these flavourings:
EITHER 1 carrot + 1 parsnip, grated (150 g)
OR 1 packed cup / 70 g fresh spinach, chopped + 1 banana, peeled and mashed
OR 1-2 beetroots, grated (130 g) + 6 dates, mashed and stones removed
1/4 cup / 30 g seeds of choice (sesame seeds, poppy seeds, chopped sunflower seeds or pumpkin seeds)
AND THIS IS WHAT YOU DO......
Set the oven to 375°F / 190°C.
Mix psyllium and water in a large bowl, stir to combine and leave for 15 minutes to thicken.
Then beat the psyllium gel vigorously with a hand whisk for a few minutes to get as much air as possible into the gel.
Add vegetables, salt and oil and whisk for another minute or until all is combined. My first attempt was with the Beet and Dates, which I chopped into small slaps and grated in my Magimix in seconds.
Fold in the oat and flours. You can use your hands to work the flours into the dough. At this point, I used my Kenwood Chef with the Dough Hook and it did a perfect job.
Cover a large board with some of the rice or buckwheat flour. Roll the dough into a log (it might be a bit sticky) and divide into 12 equal pieces. Use the palms of your hands to form them into small buns, dip your hands in warm water to avoid the dough to stick to them. I found that having coaxed this very wet and sticky dough into a log, I found the only way to divide up the portions was with a sharp kitchen knife, which did the job perfectly.
Brush with olive oil, sprinkle some seeds on top and bake for about 45-60 minutes (depending on the size of the buns and oven), they are ready when the crust is golden and firm and the inside sounds hollow when you knock on the bread. If they have a soft crust, they need more time. Let cool before slicing them open.
Enjoy with a slab of butter, nut butter or some avocado slices. Store in a bread jar or paper bag in room temperature. Or freeze, if you make larger batches. Even eaten on their own and warm from the oven, they are absolutely scrumptious. This was the general consensus of my family, who are my guinea pigs!!