Brown Seeded Rolls, 1 roll

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Ingredients

Preparation

Diet Types

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Ingredients

Portion(s):

Units:

500 g whole wheat flour

1 tsp salt

7 g active dry yeast

1 tbsp olive oil

1 tbsp pumpkin seeds

Active time 1 hr 10 min

Ready in 1 hr 30 min

Preparation

  1. Preheat the oven to 220°C/fan 200°C/gas mark 7.
  2. Sift the flour and salt into a large bowl, then stir in the yeast.
  3. Make a well in the centre and gradually mix in 300ml warm water and the oil until the dough comes together.
  4. Tip the dough onto a lightly floured surface and knead for 5 minutes until smooth. 
  5. Divide the dough into 8 equal pieces and roll into balls.
  6. Place the rolls (with plenty of space between each) onto a large, oiled baking sheet.
  7. Leave to rise for 30 minutes or until doubled in size.
  8. Brush with milk, scatter the pumpkin seeds over the top and bake for about 20 minutes.
  9. Cool on a wire rack and cut in half to serve.

Nutrients (Per Person) These values are based on the recommended daily intake of a 2000 kCal diet

Energy (kcal) 239.14

Protein 8.86 g

Carbohydrate 45.29 g

Of which sugars 0.28 g

Fat 4.21 g

Of which saturates 0.66 g

Fibre 6.82 g

Sodium 269.54 mg

Good Points

Source of Copper

Source of Iron

Source of Magnesium

Source of Niacin

High in Phosporus

Source of Riboflavin

Source of Vitamin B6

Source of Zinc

No Cholesterol

No Saturated Fat

No Sugar

High in Manganese

High in Phosphorus

High in Folate

High in Selenium

High in Thiamin