High Protein Steamed Bao Buns
Elevate your meal prep with these High Protein Steamed Bao Buns, a wholesome twist on a classic favorite! Crafted with whole wheat flour and vital wheat gluten, these bao buns are packed with protein and fiber, making them a satisfying yet nourishing treat. The filling combines crumbled tofu, hearty lentils, and a savory mix of soy sauce, hoisin sauce, and aromatic ginger and garlic for a burst of umami flavor in every bite. Using a simple steaming technique, these buns achieve the perfect fluffy texture while staying light and guilt-free. Ideal as a snack, appetizer, or main course, these bao buns are a versatile, protein-rich addition to any mealtime. Garnish with sesame seeds and scallions for a restaurant-quality finish, and enjoy them fresh and warm for a truly delightful experience! Perfect for health-conscious food lovers looking for tasty ways to up their protein intake.
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Recipe Information
Ingredients
- 300 grams Whole wheat flour
- 20 grams Vital wheat gluten
- 7 grams Instant yeast
- 15 grams Coconut sugar
- 200 milliliters Warm water
- 15 milliliters Avocado oil
- 200 grams Firm tofu
- 100 grams Cooked lentils
- 30 milliliters Soy sauce
- 15 milliliters Hoison sauce
- 5 grams Ginger (grated)
- 5 grams Garlic (minced)
- 20 grams Scallions (sliced)
- 10 milliliters Sesame oil
- 15 grams Cornstarch
- 30 milliliters Water
- 5 grams Sesame seeds
- 5 grams Salt
Instructions
In a large mixing bowl, combine the whole wheat flour, vital wheat gluten, instant yeast, coconut sugar, and salt.
Slowly add warm water and avocado oil to the dry ingredients, mixing until a sticky dough forms.
Knead the dough on a lightly floured surface for 8-10 minutes until it becomes smooth and elastic.
Place the dough in a greased bowl, cover with a damp cloth, and let it rise in a warm place for 1-2 hours, or until doubled in size.
While the dough is rising, prepare the filling by crumbling the firm tofu into small pieces and mixing it with cooked lentils.
In a small bowl, combine soy sauce, hoisin sauce, grated ginger, minced garlic, sesame oil, and scallions to create the sauce.
Heat a non-stick pan over medium heat, then add the tofu and lentil mixture. Pour in the sauce and stir-fry for 5-7 minutes.
Mix cornstarch and water, then pour this slurry into the pan to thicken the filling mixture. Cook for another 2 minutes. Remove from heat and let the filling cool.
Once the dough has risen, punch it down to release air and divide it into 10 equal portions. Roll each portion into a ball.
Flatten each ball into a disk about 3 inches in diameter. Place a spoonful of the filling in the center of each disk and pinch the edges together to seal the bun.
Place each assembled bun on a small square of parchment paper to prevent sticking while steaming.
Heat a steamer pot with water and bring it to a simmer. Place the buns in the steamer basket, leaving room between each bun for expansion.
Steam the buns for 10-12 minutes, ensuring the water doesn't touch the buns.
Carefully remove the buns from the steamer and let them cool slightly before serving.
Garnish with sesame seeds and additional scallions for a finishing touch. Serve warm and enjoy!
Nutrition Facts
Calories |
1812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.8 g | 55% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3439 mg | 150% | |
| Total Carbohydrate | 289.5 g | 105% | |
| Dietary Fiber | 50.9 g | 182% | |
| Total Sugars | 27.2 g | ||
| Protein | 93.5 g | 187% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 498 mg | 38% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 2212 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
