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Several buns with seeds coating them on a baking sheet.
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High Protein Seed Buns

These easy seed buns are surprisingly simple to make, and high in protein from the seeds and whole grain flour. Inspired by the German seeded buns I grew up eating, but much easier to make!
Course Bread
Cuisine German
Prep Time 10 minutes
Cook Time 25 minutes
Rising Time 1 hour 30 minutes
Total Time 2 hours 5 minutes
Servings 12
Calories 254kcal

Ingredients

  • ¼ cup warm water
  • 2 ¼ teaspoons instant or quick yeast
  • 1 teaspoon coconut sugar
  • 1 cup non-dairy milk
  • 2 tablespoons olive oil
  • 1 ½ cups light spelt flour
  • ½ cup ground walnuts
  • 1 ½ teaspoons salt
  • 1 ½ cups whole spelt flour sprouted if you can get it
  • Seeds for coating*

Instructions

  • Add the water to a large bowl and sprinkle the yeast and coconut sugar over it. Let this sit for five-ten minutes or until frothy looking.
    1/4 cup warm water, 2 1/4 teaspoons instant or quick yeast, 1 teaspoon coconut sugar
  • Stir in the milk, olive oil, light spelt, ground walnuts, and salt. This will make a very sticky dough.
    1 cup non-dairy milk, 2 tablespoons olive oil, 1 1/2 cups light spelt flour, 1/2 cup ground walnuts, 1 1/2 teaspoons salt
  • Add the whole spelt flour 1/2 cup at a time, stirring well with each addition. The last half cup will likely be too difficult to stir in, so mix it in with your hands.
    1 1/2 cups whole spelt flour
  • Lightly flour a flat surface and knead the dough several times. You want it to be a smooth, soft dough. See here for a photo example.
  • Place the dough in a greased bowl, cover with a tea towel, and put the bowl in a warm place. Let the dough rise for about an hour or until doubled in size (see above).
  • Punch down the dough and form buns. Pour your seeds into shallow bowls, making sure the bottom of the bowl is fully covered. Brush water onto the buns and gently push them into the seeds to coat. Some will fall off, but don't worry about it. You need an egg wash to get seeds to really stick.
    Seeds for coating*
  • Place the buns on a baking sheet to rise for another half an hour, or until doubled in size again. During this time, heat the oven to 180°C (350°F). Bake the buns for 25-30 minutes or until they're lightly browned and sound hollow when tapped. If you're baking them close together for dinner buns, they'll need an extra five minutes.

Notes

Raw seeds will work better than roasted, as roasted seeds have oils on the outside that will keep them from sticking to the dough properly.

Nutrition

Serving: 1bun | Calories: 254kcal | Carbohydrates: 37g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 313mg | Potassium: 45mg | Fiber: 7g | Sugar: 0.4g | Vitamin A: 1IU | Vitamin C: 0.1mg | Calcium: 6mg | Iron: 2mg