Moong Dal Buns
Baked yellow moong dal buns bound with psyllium and Greek yogurt. No maida, no yeast. Cool fully so they slice.
Equipment
- Blender
- Mixing bowl
- Baking tray
Ingredients
For the buns
- 1 cup yellow moong dal soaked 4 to 5 hours, drained
- 1/4 cup psyllium husk
- 1/4 cup high-protein Greek yogurt
- 1/4 cup water
- 1/2 tablespoon baking soda
- 1/2 teaspoon vinegar
- 1/2 teaspoon salt or to taste
- 1 tablespoon olive oil
- chili flakes, dried herbs, or sesame seeds to taste
Instructions
Soak and blend
- Rinse the yellow moong dal. Soak in plenty of water for 4 to 5 hours. Drain well. Do not keep the soaking water.
- Blend to a fine, thick paste. Add water only if the blades stall, a teaspoon at a time. The paste should sit on a spoon, not pour.
Mix the dough
- Heat the oven to 180°C (350°F). Line a baking tray with parchment.
- In a bowl, mix the moong paste, psyllium husk, Greek yogurt, olive oil, salt, and your seasoning.
- Add the baking soda and vinegar. It will fizz. Stir it through.
- Pour in the 1/4 cup water. Mix until the batter thickens, turns a shade lighter, and holds a mound. If it still pours, wait 2 to 3 minutes and mix again.
Shape and bake
- Divide into 4. Wet your hands if the dough sticks. Shape into buns and set them on the tray with space between. Sprinkle sesame or chili flakes if you want.
- Bake 25 minutes, until the tops are pale gold and the bottoms feel set.
- Move to a rack. Cool completely before you cut or fill them. They firm as they rest.
Notes
Drain the dal hard. Wet dal makes a batter that never thickens.
The soda and vinegar are the lift. Mix them in, then move. Do not let the bowl sit for 20 minutes before baking.
If the dough cracks when you shape it, wet your palms. Do not add a splash of water to the bowl unless it is truly dry and crumbling.
Cool at least 40 minutes before slicing. They firm as they rest.
Store cooled buns in an airtight box in the fridge for 3 days. Freeze, well wrapped, up to a month. Toast from the fridge or from frozen. Skip the microwave.
Batch protein is about 30 grams, so about 7 to 8 grams per bun, depending on your yogurt.
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