These Lentil Psyllium Bread Buns are a fantastic gluten-free, high-fiber alternative to traditional bread. Made with protein-rich lentils, psyllium husk for structure, and flavored with ground coriander, these buns are both nutritious and delicious. Topped with black sesame seeds for an extra crunch, they are perfect for sandwiches, snacks, or as a side to soups and salads.
Ingredients
- 140 g lentils (soaked overnight)
- 50 ml pure water (for blending)
- 30 ml olive oil (2 tbsp)
- 30 g psyllium husk (about 2 tbsp)
- 1 tsp ground coriander
- 5 g baking powder (1 tsp)
- Salt, to taste
- Black sesame seeds (for topping)
- Additional 50 ml water (for blending)
- Vegetable oil (for greasing hands)
Step-by-Step Instructions
1. Prepare the Lentils
- Soak the lentils: Start by soaking 140 g of lentils in water for 8 hours or overnight. This allows the lentils to soften and swell, making them easier to blend into a smooth dough.
- Drain and rinse: After soaking, drain the lentils and rinse them under cold water. Discard the soaking water and set the lentils aside.
2. Blend the Lentils
- Add water and blend: In a blender, combine the soaked lentils with 50 ml of pure water and 30 ml of olive oil. Blend the mixture until it becomes smooth, ensuring there are no large lentil pieces remaining.
- Add more water and blend again: Once smooth, add another 50 ml of water and blend again. This helps achieve a dough-like consistency for the buns.
3. Prepare the Dough
- Add psyllium husk: Stir in 30 g of psyllium husk into the lentil mixture. Psyllium husk absorbs moisture and binds the dough, giving it structure.
- Flavor the dough: Add 1 tsp ground coriander and salt to taste. Mix well to incorporate the seasoning evenly throughout the dough.
- Add baking powder: Finally, stir in 5 g of baking powder (1 tsp) and mix thoroughly to ensure the dough rises slightly during baking.
4. Shape the Buns
- Grease your hands: Lightly grease your hands with vegetable oil to prevent the dough from sticking while shaping.
- Shape the buns: Divide the dough into small portions and shape each one into a bun. You can make 6-8 buns depending on the size you prefer.
- Place on a baking sheet: Place the shaped buns on a baking sheet lined with parchment paper, leaving some space between them to allow for even baking.
5. Add Toppings
- Sprinkle with sesame seeds: Top each bun with a generous sprinkle of black sesame seeds. These seeds not only add a pleasant crunch but also a rich, nutty flavor.
6. Bake the Buns
- Preheat the oven: Preheat your oven to 180°C (350°F).
- Bake: Place the buns in the oven and bake for 25 minutes, or until they are golden brown on top and firm to the touch. The buns should develop a slightly crisp exterior while remaining soft on the inside.
7. Cool and Serve
- Cool on a wire rack: Once baked, remove the buns from the oven and transfer them to a wire rack to cool. Allow them to cool completely before serving.
- Serve: Enjoy the lentil psyllium bread buns as a healthy snack, with your favorite spreads, or as a side to any meal.
Tips for Success
- Blend thoroughly: Make sure the lentils are fully blended into a smooth mixture to avoid any grainy texture in the buns.
- Psyllium husk: This ingredient is key to giving the buns structure and moisture. Be sure to measure it accurately for the best results.
- Additional flavors: Feel free to add other seasonings such as cumin or smoked paprika to give the buns extra depth of flavor.
Nutrition Information (Per Bun)
- Calories: 120 kcal
- Carbohydrates: 15 g
- Protein: 4 g
- Fat: 5 g
- Fiber: 6 g
- Sodium: 180 mg
Conclusion
These Lentil Psyllium Bread Buns are a great alternative to traditional bread, offering a nutritious, gluten-free, and fiber-packed option for your meals. Easy to make and perfect for sandwiches, snacks, or a side dish, these buns are not only delicious but also incredibly healthy. The addition of black sesame seeds gives them a lovely nutty flavor and texture, making them a must-try for anyone looking to incorporate more plant-based ingredients into their diet. Enjoy!
