These lentil bread buns are a fantastic gluten-free and nutrient-packed alternative to traditional bread. Made with soaked lentils, psyllium husk, and ground coriander, these buns are not only hearty but also incredibly healthy. Perfect for anyone looking to add more plant-based protein and fiber to their diet, these buns can be served as a side, a sandwich base, or simply enjoyed with your favorite toppings. With the subtle earthy flavor of lentils and the crunch from black sesame seeds, these buns are both satisfying and delicious.
Preparation Time
- Prep Time: 15 minutes
- Soak Time: 8 hours (overnight)
- Cook Time: 25 minutes
- Total Time: 9 hours 40 minutes
Ingredients
- Lentils: 140g
- Water: Enough to soak the lentils overnight, plus 100 ml for blending
- Olive oil: 30 ml
- Salt: To taste
- Psyllium husk: 30g
- Ground coriander: 1 tsp
- Baking powder: 5g
- Vegetable oil: For greasing your hands
- Black sesame seeds: For topping
Directions
1. Soak the Lentils:
Place 140g of lentils in a bowl and cover them with water. Let the lentils soak for about 8 hours or overnight to allow them to swell. Once soaked, drain any excess water.
2. Blend the Lentils:
Add 50 ml of fresh water and 30 ml of olive oil to the soaked lentils. Use a blender to crush the lentils until smooth, creating a thick paste-like consistency.
3. Add More Water and Seasonings:
Add an additional 50 ml of water to the blended lentil mixture. Season with salt to taste, and stir in 30g of psyllium husk and 1 teaspoon of ground coriander. Mix thoroughly to combine all the ingredients.
4. Incorporate the Baking Powder:
Add 5 grams of baking powder to the lentil mixture, ensuring it’s evenly mixed in.
5. Shape the Buns:
Grease your hands with vegetable oil to prevent the dough from sticking. Shape the dough into small buns and place them on a baking sheet lined with parchment paper.
6. Top and Bake:
Sprinkle the buns with black sesame seeds for a flavorful touch. Bake in a preheated oven at 180°C (356°F) for 25 minutes, or until the buns are golden brown and cooked through.
7. Cool and Serve:
Once baked, remove the buns from the oven and allow them to cool on a wire rack before serving.
Serving Suggestions
- Serve these buns as a side dish with soups or stews for a wholesome meal.
- Use them as a base for sandwiches or burgers, adding your favorite fillings like veggies, hummus, or cheese.
- Pair with a fresh salad for a light lunch.
Cooking Tips
- Ensure the lentils are fully blended to create a smooth dough-like consistency.
- If you want fluffier buns, feel free to adjust the water amount slightly to achieve a lighter texture.
- Greasing your hands well while shaping the dough prevents it from sticking and helps you form nice round buns.
Nutritional Benefits
- Lentils: Rich in protein, fiber, iron, and essential vitamins like folate, making them a great addition to plant-based diets.
- Psyllium Husk: High in fiber, it helps improve digestion and maintain gut health.
- Olive Oil: Provides healthy monounsaturated fats and antioxidants.
- Sesame Seeds: Packed with calcium, iron, and healthy fats, offering a crunchy and nutritious topping.
Conclusion
These lentil bread buns offer a delicious and nutritious alternative to traditional bread. Packed with fiber and protein, they are perfect for anyone looking to boost their nutrient intake. The combination of lentils, psyllium husk, and spices gives these buns a unique flavor, and their soft texture makes them perfect for any meal. Whether served on their own or used as a base for your favorite sandwich fillings, these lentil buns will quickly become a staple in your kitchen.
Frequently Asked Questions
-
Can I use canned lentils for this recipe?
While fresh lentils are ideal for this recipe, canned lentils can be used as long as you drain and rinse them thoroughly. The texture might be slightly different, but the flavor will still work well. -
Can I add other spices to the dough?
Yes! You can experiment with spices such as cumin, garlic powder, or paprika to enhance the flavor of the buns. -
How long can I store these buns?
The buns can be stored in an airtight container for up to 3 days at room temperature or up to 1 week in the fridge. They can also be frozen for up to 3 months. -
Can I make these buns gluten-free?
Yes! The recipe is naturally gluten-free, as it doesn’t use any wheat flour, but make sure the psyllium husk and other ingredients you use are certified gluten-free. -
Can I add sweeteners or other ingredients like raisins or dried fruits?
Absolutely! Feel free to add sweeteners like honey or maple syrup, or even dried fruits for a sweet twist on these savory buns.