Diabetic Friendly! The Best Low Carb Quinoa Peas Bun

This Bun Is Also Gluten Free

This quinoa peas bun is soft, easy to make and prepared with just a few simple ingredients. I already made a lentil bagel using a similar recipe but this time I skipped the rice and added quinoa. Now, the bun is lower in calories and higher in fiber and other nutrients.

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The Search for Healthier Options

Why quinoa?
These days, everyone seems to be looking for healthier options. As I mentioned in a previous post, my husband was diagnosed with Type II diabetes a few weeks ago. Since then, I’ve been preparing two versions of every meal—one for my daughter, and a diabetic-friendly version for my husband and me. (I don’t count myself, though, because I can happily eat both! 😁)

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This bun is a healthy option for diabetic people because it has healthy carbs and is rich in fiber. My husband ate three buns and after two hours his sugar did not spike, it stayed within range.
You can enjoy this bun as a burger with your favourite protein-rich patty with greens or veggies or simply with your favourite spread like cream cheese.

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This bun includes:
Protein, fiber, complex carbs, iron, magnesium, potassium, folate, vitamin B6, antioxidants, and healthy minerals like manganese and phosphorus.

Lets make this Quinoa Peas Bun…

Recipe

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Diabetic Friendly! The Best Low Carb Quinoa Peas Bun

Recipe by – Arti Rout

This quinoa peas bun is soft, easy to make and prepared with just a few simple ingredients. These days, everyone seems to be looking for healthier options. This bun is a healthy option for diabetic people because it has healthy carbs and is rich in fiber. You can enjoy this bun as a burger with your favourite protein-rich patty with greens or veggies or simply with your favourite spread like cream cheese.

5 from 2 votes

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Appetizer, Breakfast, Dinner, Lunch, Side Dish

Servings 8

Calories 167 kcal

Equipment

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Mixer Grinder with steel jar

Cook ModePrevent your screen from going dark

US CustomaryMetric

number of servingsServings :8

Ingredients

• ▢ 1/2 Cup Quinoa
• ▢ 1 Cup Dry Green Peas
• ▢ 1 Cup Spinach
• ▢ 4 tbsp Psyllium Husk
• ▢ 1/2 tspn Salt
• ▢ 1 1/2 tbsp Olive Oil
• ▢ 1/4 Cup Yoghurt
• ▢ 1/4 tspn Baking Soda
• ▢ 3/4 tbsp Lemon Juice
• ▢ Bagel Seasoning(Optional)
• ▢ White & Black Sesame seeds

Instructions

 

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• Wash, soak dry green peas & quinoa overnight or for at least 6-7 hours.
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• Drain all the water then add it to a blender along with other ingredients included spinach.
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• Grind everything to make paste. If paste is too dry then add 2-3 tablespoon water. Be careful don't add to much water.
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• Now make small balls and shape them to bun.
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• Place them into a baking tray with a parchment paper. Sprinkle black and white sesame on top.
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• Preheat the oven to 350F( 180C).
• Bake for 30 mins or until top looks golden.
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• You can make burger with this or just apply cream cheese and enjoy 😋
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Video

Notes

While grinding if needed add 2–3 tablespoons of water but be careful because  if the water is too much the paste will become liquidy and it will not hold the bun.

NUTRITION INFO

Nutrition Facts

Diabetic Friendly! The Best Low Carb Quinoa Peas Bun

Amount per Serving

Calories

167

% Daily Value*

Fat

 

4

g

6

%

Saturated Fat

 

0.5

g

3

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

2

g

Cholesterol

 

0.2

mg

0

%

Sodium

 

46

mg

2

%

Potassium

 

343

mg

10

%

Carbohydrates

 

27

g

9

%

Fiber

 

11

g

46

%

Sugar

 

3

g

3

%

Protein

 

8

g

16

%

Vitamin A

 

390

IU

8

%

Vitamin C

 

2

mg

2

%

Calcium

 

38

mg

4

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Information Disclaimer Hide

Nutrition Information Disclaimer – Maple.Kitchen

The content on Maple.Kitchen is for informational purposes only and is not provided by a certified nutritionist, dietitian, or medical professional. Any nutritional information shared (such as calories, fat, or carbs) is an estimate, calculated using online tools, and may not be fully accurate. This site does not intend to diagnose, treat, cure, or prevent any disease, nor should the content be seen as a substitute for professional medical advice. Readers are encouraged to consult with a qualified healthcare provider before making any health-related decisions or dietary changes. Maple.Kitchen is not responsible for any outcomes from the use of recipes or information shared on this website.

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