These Chickpea Fiber Buns are low carb, high protein, and perfect for your next keto burger! This is a great way to use your leftover chickpea pulp from making high protein chickpea tofu.
Video tutorial for Chickpea Fiber Buns
Tutorial starts at 18:55.
Printable Recipe for Chickpea Fiber Buns
Yield: 4 buns
Chickpea Fiber Buns (vegan, high protein, low carb bread)
Soft and springy white burger buns made from toasted chickpea fiber, wheat protein, yeast and salt. The chickpea fiber flour is made from leftover pulp after making chickpea tofu. Get that recipe here.
Ingredients
Wet
- 3g instant yeast (1 rounded teaspoon)
- 3g maple syrup (a full 1/2 teaspoon)
- 300ml warm water 110°F
Dry
- 100g dried chickpea fiber flour
- 80g vital wheat gluten
- 3g salt (a scant 3/4 teaspoon)
Instructions
- Mix wet ingredients and rest a few minutes to ensure the yeast is active (it will get foamy). Add dried chickpea fiber flour, vital wheat gluten, and salt. Stir until dough forms.
- Knead by hand for 5 minutes. Cover and rest 15 minutes.
- Separate into 4 buns and shape. Cover and rest for 15 minutes, then reshape to increase smoothness and surface tension.
- Place on to a parchment-lined baking sheet. Use greased burger rings if available.
- Cover and rest 75 minutes or until doubled to triple in size (no larger). When rest time is almost complete, start to preheat oven at 400°F.
- Uncover risen buns, place on center rack in oven and bake at 400°F for 25 minutes. Cool before slicing.
Notes
These buns are a bit dry on their own but taste wonderful when part of a well-filled burger.
For another way to use leftovers from making high protein chickpea tofu, try my chickpea starch noodles! If you are not avoiding carbs, that is.
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RE recipe for chickpea buns in your video from 17-Dec-2023, contrary to what you said several times, chickpeas do NOT contain gluten!
You’re confused. I have never said chickpeas contain gluten.
Hi, I tried to make the buns. It is far too much water in the recipe, is that a typing error? I will try with 30 ml, but I think that will not be enough water. As for normal bread I use about 600 ml of water for a kilo of flour, I will try to get the ratio right the second time I try
Hi Nadja,
It’s not a typo. The chickpea fiber flour is super thirsty! Did you accidentally try using chickpea flour instead?
I had the same issue, first time I tried this I used the full 300ml, but the dough was sopping wet and wouldn’t come together. Then I tried with 160ml and added 15ml at a time like she did in her video and the results were much better. I only needed 15ml for it to come together nicely, so I’d recommend starting with the 160ml with yeast, then add tablespoons slowly until you get to the right texture.
Hi Nolan,
Thanks for sharing your experience. I want to figure out why your experience was so different from mine. I double-checked all my footage to make sure; this was no typo. Did you dry your fiber flour completely after making the chickpea milk? Or did you use the wet chickpea pulp?
It would help a lot if I could get some clarity on your process.
Thanks again,
Mary
Nadja! I think we don’t have powerful enough blenders to break the fibers down enough. my dough behaved similarly, and was similar to psyllium husk
Lovely
Is there a substitute for the gluten? I’m gluten sensitive.
Sorry, there’s no substitute for gluten.
Do you have a recipe for the burger patty, shown in the thumb?
It’s just Beyond Meat ground.
The whole gluten thing is nonsense. The VAST majority of people on planet earth have NO reason to avoid gluten. If you have Celiac disease or perhaps a gluten sensitivity, you may want to avoid it. Other than that, Gluten is a SUPER plant based source of essential amino acids that at basically equivalent to chicken breasts.
For most of the population, ” gluten free ” makes about a much sense as ” collesteral free ” licorice, it’s true but meaningless.
I’ve learned not to argue with people who don’t want to eat gluten. Most of my recipes just aren’t for them.
People make the whackiest comments. I’m super glad to find this recipe, not only for the chickpea tofu pre recipe, but for a high protein bread. Thanks.
You’re very welcome, Toni! Thanks so much for the kind words 🙂
Cheers,
Mary
Quick question (and thank you for your patience) how do I turn chickpea fiber into flour? Do I dehydrate it or bake it first? Thanks in advance and always 😁👍
hi tamara,
I cooked it on the stove. This is the part of the video where I showed that process.
I’m sure you can bake it as well.
Cheers,
Mary
Thank you so much for this nice recipe. Can you clarify the nutritional content of the chickpea fiber? How many calories, fiber, carbs, etc. per cup of the chickpea fiber as well as one bun. If this chickpea fiber flour is low in calories, fat, and net carbs, I would like to see if it can make a low carb pizza crust, and other bread recipes. Have you tried any other recipes with the fiber? Thank you.
Sorry, I can’t tell you that. The problem is the cost to get samples analysed is beyond my budget.
do you think this would work with okra, from making soymilk?
thank you!
Hi Debbie,
I haven’t tried it but I think it might work.
Cheers,
Mary
is it possible to sub the vital wheat gluten for flour?
Sorry, nora. I haven’t tested that.
Please let me know if you do.
Cheers,
Mary
I am away from home at the moment but I can’t wait to get home and start “Cooking with Mary.” All of your recipes are right up my alley. I am especially pleased by this recipe.
Aw, that is so sweet to hear, Suzette. Thanks for your kind words!
Mary
I am excited to try this. My daughter and husband are celiac. Finding new ways to approach bread is exciting, and getting so much mileage out of a lowly bag of beans is rather mind blowing. Perhaps the fiber flour might also work in other baked goods. I’m looking forward to experimenting, and will watch in case you do, also, and post additional recipes.
I’ve spend the entire afternoon watching your videos. It’s been an informative, happy afternoon. Thank you.
Hi Bev,
Thanks for your kind words. Unfortunately, this recipe is not gluten-free. However, I do have a gluten-free keto sandwich roll recipe that you might be able to enjoy together: https://www.marystestkitchen.com/vegan-keto-gluten-free-sandwich-rolls/
I haven’t tested it with chickpea fiber flour, but i’m sure it could work in place of the coconut flour.
Best,
Mary
Mary, thanks for the reminder about this one not being gluten free. After I hit send, I realized that I didn’t mention knowing this. What is exciting to me is using the fiber from the chickpeas to make a flour that can be used. I’ll be experimenting with it as I work at finding, or developing a gf chickpea fiber bread because it will be a good break from the buckwheat based breads in my current baking rotation. Again, MANY thanks for your wonderful videos and recipe development.
Ah! I understand, Bev. I’m so glad I could share chickpea fiber flour with everyone 🙂 It’s always so cool to discover new ingredients to experiment with
Cheers,
Mary