Savory Sweet Potato and Chickpea Buns: A Modern Twist on Traditional Stuffed Bread

These golden-hued stuffed buns combine the nutritional powerhouse of sweet potatoes with protein-rich chickpeas, creating a perfectly balanced meal that’s both satisfying and wholesome. This innovative recipe transforms simple ingredients into an impressive dish that’s perfect for meal prep, picnics, or a unique addition to your dinner table.

Prep Time & Duration

• Prep Time: 30 minutes
• Rising Time: 1 hour
• Cooking Time: 25 minutes
• Total Time: 1 hour 55 minutes
• Yield: 7-8 large buns

Ingredients

For the Sweet Potato Dough

• 100g (3.5 oz) sweet potato, cooked and mashed
• 4 tablespoons vegetable oil
• 120ml (4 fl oz/½ cup) plant-based milk
• 500g (18 oz/4 cups) spelt flour
• 2 tablespoons baking powder
• 1 pinch salt
• Extra flour for dusting

For the Savory Chickpea Filling

• 240g (9 oz) cooked chickpeas (1 standard can, drained)
• 1 medium onion, finely chopped
• 150g (1.5 cups) mushrooms, finely diced
• 60g (1 cup) fresh parsley, chopped
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• 1 teaspoon paprika
• Salt to taste

Instructions

Preparing the Sweet Potato

1. Peel and cube the sweet potato.
2. Steam or boil until tender (about 15 minutes).
3. Mash thoroughly and let cool to room temperature.

Making the Dough

1. In a large bowl, combine the mashed sweet potato, oil, and plant-based milk.
2. In a separate bowl, whisk together spelt flour, baking powder, and salt.
3. Gradually add the dry ingredients to the wet mixture, kneading until you achieve a smooth, elastic dough.
4. Cover and let rest for 30 minutes.

Preparing the Filling

1. Drain and rinse the chickpeas, then roughly mash with a fork, leaving some texture.
2. Sauté the chopped onion until translucent.
3. Add mushrooms and cook until they release their moisture.
4. Mix in the mashed chickpeas, parsley, and all seasonings.
5. Cook for 5 minutes to meld flavors.
6. Let the filling cool completely.

Assembly and Baking

1. Preheat oven to 375°F (190°C).
2. Divide the dough into 7-8 equal portions.
3. Flatten each portion into a circle, about 5 inches in diameter.
4. Place a generous portion of filling in the center.
5. Carefully fold the edges up and over, pinching to seal completely.
6. Place seam-side down on a lined baking sheet.
7. Bake for 20-25 minutes until golden brown.

Storage & Reheating

• Store in an airtight container for up to 3 days
• Can be frozen for up to 2 months
• Reheat in oven at 350°F (175°C) for 10 minutes

Nutrition Information (per bun)

• Calories: 320
• Protein: 12g
• Carbohydrates: 52g
• Fiber: 8g
• Fat: 8g
• Iron: 3mg
• Calcium: 120mg

Recipe Notes

• Ensure the filling is completely cool before assembling
• Don’t overfill the buns to prevent bursting
• For a golden finish, brush with plant milk before baking
• Allow buns to cool for 10 minutes before serving

Variations

• Add grated carrots to the filling for extra vegetables
• Include curry powder for an Indian-inspired version
• Switch parsley for cilantro and add lime zest for a Mexican twist
• Add roasted pine nuts for extra crunch

These stuffed buns are not only delicious but also packed with nutrition, making them a perfect choice for a healthy, portable meal. The combination of spelt flour and sweet potato creates a tender, flavorful dough, while the chickpea filling provides protein and fiber. Perfect for meal prep, these buns freeze beautifully and can be reheated whenever needed.