Cookout season is here! It’s time to fire up the grill and bake up some wholesome buns to go with your veggie burgers. Sure, you can buy some great hamburger buns these days, but like anything else, homemade are always better. And these white-wheat hamburger buns are far healthier than just about any brand you can find!
Healthy White-Wheat Hamburger Buns made with 100% Whole Grains
This easy vegan recipe for white-wheat hamburger buns is packed with whole grains and made tender with just a bit of oat flour. Lighter than some whole grain recipes, thanks to the white wheat flour, this one is sure to be a hit in your house. White whole wheat flour is tied with whole wheat flour for nutritional content, but it is milled from hard white spring wheat, rather than traditional red wheat, and makes lighter-colored, milder-tasting baked goods. It is available in most major grocers with the other flours, or you can purchase it online.
I also use just a little bit of vital wheat gluten, which adds more elasticity to the dough, so the buns don’t come out dense. You can find wheat gluten in the flour section, or order it online. If you are unable to get any, then I would substitute half all-purpose or white bread flour for half of the wheat flour.
Special Diet Notes: White-Wheat Hamburger Buns
By ingredients, this recipe is dairy-free / non-dairy, egg-free, nut-free, peanut-free, soy-free, vegan, and vegetarian.
- 1 cup lukewarm water
- 2 tablespoons maple syrup, divided
- 2¼ teaspoons active dry yeast
- 2 cups white whole wheat flour
- ½ cup oat flour (or rolled oats ground into flour)
- 1 tablespoon vital wheat gluten
- 1 teaspoon fine sea salt
- 2 tablespoons olive oil
- In a small bowl, combine the water, 1 tablespoon maple syrup, and yeast. Let it sit and proof for about 5 minutes. It should bubble or foam. If not, your yeast might be inactive. Start over with fresh yeast.
- In a medium bowl, whisk together the flours, wheat gluten, and salt.
- Add the remaining 1 tablespoon maple syrup and olive oil to the yeast mixture.
- Mix the wet mixture into the dry ingredients. Begin working it with your hand as dough forms. Add an additional tablespoon or two of water if it's too dry or flour if it's too sticky. It should be a soft but workable dough.
- Knead the dough on a lightly floured work surface for about 10 minutes or until smooth and elastic.
- Form the dough into a ball, and place it in a greased bowl, smooth side down. Turn over so the oiled side is up. Cover the bowl with a tea towel and let the dough rise in a warm place until doubled, about 1 to 1½ hours.
- Lightly oil a baking sheet or line it with parchment paper.
- Transfer the risen dough to a lightly floured surface and punch it down.
- Cut the dough into 6 equal portions. Shape each portion into a ball, then flatten slightly to form a bun.
- Transfer the buns to your prepared baking sheet. Cover with a light tea towel and let rise until nearly doubled, about ½ hour.
- Preheat your oven to 375ºF.
- Bake 15 to 17 minutes, or until nicely golden. The buns are done when they sound hollow when tapped on the bottom.
- Transfer the buns to a wire rack to cool completely before slicing.
Does this work without adding the wheat gluten?
If you want to omit the gluten, then I recommend using all-purpose or white bread flour rather than whole wheat / white whole wheat flour.
Pingback: Vegan Sloppy Joes Recipe (Easy, Healthy & Budget-Friendly!)