Veggie Filled Multi Grain Rolls/Buns

Know what you Eat - Barley is an excellent source of fiber and a good source of Niacin, a Vitamin-B that provides numerous protection against cardiovascular risk factors. Millet is a very good source of Magnesium and try to include this in your daily intake as magnesium is the key factor for a healthy heart and diets rich in magnesium help in reducing migraine attacks and childhood asthma. Oats are an excellent source of iron, dietary fiber and thiamin. They also contain antioxidants that are believed to protect the circulatory system from diseases such as arteriosclerosis, which affects the arterial blood vessel. Whole wheat is rich in dietary fiber and is a good source of iron.

Instead of having your bread varieties from single grain, go for multigrain to get all the nutrition and health benefits. Try this Veggie Filled Bun for a breakfast with a smoothie, snack or with Soups & Salads for Lunch or Dinner.

Preparation Time - 20-30 mins

Cooking Time - 20 mins

Makes - 6 buns

Ingredients:

Whole wheat flour - 1 cup
Barley flour - 1/3 cup
Millet flour - 1/3 cup

Oat flour - 1/3 cup
Wheat Gluten - 1 Tbsp

Yeast(for whole grain) - 1 1/2 tsp

Warm Milk or Water - 1/4 cup

Salt - 1 tsp or to taste

Sugar - 1/4 tsp

Butter or Oil - 1 tbsp(room temperature)

Oil(Olive/Canola/Sunflower) or Melted Butter - 1 tbsp

For the Filling

Onion - 1 medium sized
Carrot - 1 Grated
Bell Pepper - 1 small size chopped into fine pieces
Beans - handful, chopped into fine pieces
Peas - handful(thawed)
Paneer/Cottage Cheese - grated handful
Turmeric powder - 1/2 tsp
Red Chili powder - 1/2 tsp or to taste
Salt - 1 tsp or to taste
Oil - 1 tsp
Pav Bhaji Masala or Garam Masala(Optional) - 1/2 tsp

Method:

1) Soak yeast in warm milk along with sugar and let it sit for 15 minutes to foam and rise.

2) Once the yeast is activated mix the Wheat, Oat, Barley, Millet flour, Salt,  butter and the yeast mixture.

3) Knead and make it into a soft dough.

4) Cover and leave it in a bowl for about 1 hour till the dough doubles in size.
5) Heat a pan, add a tsp of oil and then add the onion, carrots, beans, peas, beans, salt, turmeric powder, chili powder and saute them till they are tender. Now add the grated paneer, garam masala or pav bhaji powder and stir on high heat and switch of the stove.
6) Let this veggie filling cool down.

7) Preheat oven to 375 degrees.

8) Now knead the dough one more time and make it into small balls, flatten and slightly stretch the dough with your palm, spoon the veggie filling in the center and cover  it up with the stretched dough and keep in a baking tray covered with parchment paper.
9) Brush the top with oil and bake till a knife inserted comes out clean.

10) Enjoy

Event Participation

1) This goes to Whole Grain Baking even (Barley) hosted by Madhu.

2) This goes to Susan's Yeast Spotting event.

3) This goes to Cooking for Kids-Veggies & Fruit event hosted by Lakshmi and started by Sharmi.

Posted in: Barley,bread-bun,bun,diabetic friendly recipes,diabetic-breakfast,how to make multigrain bread,how to make multigrain buns,how to make whole wheat appam,Millet,Oats