High Protein Vegetable Bun
Elevate your bread game with these nutritious and delicious High Protein Vegetable Buns! Packed with whole wheat flour, vital wheat gluten for a protein boost, and a medley of fresh veggies like zucchini, carrots, spinach, and mashed chickpeas, these buns are as wholesome as they are flavorful. Enhanced with nutritional yeast and garlic powder, they deliver irresistible savory notes in every bite. Perfect for a healthy snack or a unique sandwich base, these buns are easy to prepare and bake to a golden perfection. Whether enjoyed warm or stored for later, they're a must-try recipe that's high in protein, vegan-friendly, and ideal for meal prep. Add optional black sesame seeds on top for a nutty crunch and a polished presentation!
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Recipe Information
Ingredients
- 2.5 cups Whole wheat flour
- 0.25 cups Vital wheat gluten
- 2.25 teaspoons Instant yeast
- 1 tablespoon Sugar
- 1 teaspoon Salt
- 0.75 cups Unsweetened plant-based milk (e.g., almond, soy)
- 0.25 cups Water
- 2 tablespoons Olive oil
- 0.5 cups Cooked and mashed chickpeas
- 0.5 cups Grated zucchini (squeezed to remove excess water)
- 0.5 cups Grated carrots
- 0.5 cups Chopped fresh spinach
- 2 tablespoons Nutritional yeast
- 1 teaspoon Garlic powder
- 2 tablespoons Optional: Black sesame seeds for topping
Instructions
In a large mixing bowl, combine the whole wheat flour, vital wheat gluten, instant yeast, sugar, and salt. Mix well.
In a small saucepan, gently warm the plant-based milk, water, and olive oil until lukewarm. Do not overheat.
Pour the liquid mixture into the dry ingredients. Stir until a dough begins to form.
Add the mashed chickpeas, grated zucchini, grated carrots, and chopped spinach into the dough. Mix thoroughly.
Turn the dough out onto a floured surface and knead for about 8-10 minutes until smooth and elastic.
Place the dough in a lightly greased bowl, cover with a damp cloth, and let it rise in a warm area for 1 hour or until doubled in size.
Once the dough has risen, punch it down and divide it into 8 equal pieces. Shape each piece into a ball or bun shape.
Place the buns on a baking sheet lined with parchment paper, spaced evenly apart. Cover with the damp cloth and let rise for another 30 minutes.
Preheat your oven to 375°F (190°C).
If using, brush the tops of the buns with a little water and sprinkle with black sesame seeds.
Bake the buns in the preheated oven for 18-20 minutes, or until golden brown on top.
Remove from the oven and let cool on a wire rack for 10 minutes before serving.
Enjoy your high protein vegetable buns warm, or store in an airtight container for up to 3 days.
Nutrition Facts
Calories |
1902 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.9 g | 59% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2604 mg | 113% | |
| Total Carbohydrate | 287.1 g | 104% | |
| Dietary Fiber | 54.1 g | 193% | |
| Total Sugars | 24.3 g | ||
| Protein | 106.3 g | 213% | |
| Vitamin D | 1.9 mcg | 9% | |
| Calcium | 655 mg | 50% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 2583 mg | 55% | |
*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.
