My husband John loves these sweet buns, widely available in Goa. Mostly eaten for breakfast; plain or with patal bhaji (a white peas potato gravy). When we land in Goa and driving our way home by car, we will stop by at the udupi restaurant in the bazaar. John will step out and make his first purchase of these buns, pão (bread) along with sukhi and patal bhaji. The buns are prepared with bananas, flour, other ingredients and deep fried with the fruit imparting a unique delicious flavour. I decided to create a healthier baked version so that John could enjoy his sweet delicacy.
Bananas are delicious, nutritious, packed with vital vitamins and minerals. Good source of dietary fibre aiding digestion. Low in glycemic index, high in antioxidants, free from cholesterol and fat. The high potassium content in bananas helps to lower blood pressure, protects against heart attack and stroke. They are a natural antacid providing relief from acid reflux and heartburn. Moderate consumption of bananas can protect against cancer of the kidney, diabetes, osteoporosis and blindness.
Bananas are delicious, nutritious, packed with vital vitamins and minerals. Good source of dietary fibre aiding digestion. Low in glycemic index, high in antioxidants, free from cholesterol and fat. The high potassium content in bananas helps to lower blood pressure, protects against heart attack and stroke. They are a natural antacid providing relief from acid reflux and heartburn. Moderate consumption of bananas can protect against cancer of the kidney, diabetes, osteoporosis and blindness.
Baked Goan or Mangalorean Sweet Buns
(Makes 12)
Ingredients:
425 grams overripe bananas (weight without the peels, about 4 bananas)
2 cups whole wheat flour
1 1/2 cups all-purpose flour
1 tablespoon sugar + a pinch of sugar
2 tablespoons curds
1/2 teaspoon cumin seeds
1 tablespoon lukewarm water
1 teaspoon dry yeast
1 tablespoon ghee
1 teaspoon salt
Method:
To activate dry yeast, add it to a tablespoon of lukewarm water along with a pinch of sugar. Stir and leave for few minutes to froth and foam.
Mash the bananas with a fork in a bowl. Add the whole wheat flour, all-purpose flour, 1 tablespoon sugar, yeast, curds, cumin seeds, ghee and salt. Mix and knead into a soft slightly sticky dough. Place dough in a greased bowl, turning once. Cover with plastic wrap and let dough rise in a warm place until double in size, about 1 hour.
Once risen, punch the dough down to deflate the air. Divide into 12 equal smooth balls with no seams.
On a lightly floured surface, roll each ball to 4.5-inch thick circle. Cover and allow to rise for 30 minutes.
Preheat oven to 425 F or 218 C.
Place a baking sheet or pizza stone in the oven to heat for 10 minutes.
Transfer discs in batches onto the hot baking sheet or pizza stone and bake for 8 minutes until puffed and cooked. Do not bake for too long or buns will crisp up. Cool them on a rack for few minutes.
Serve warm or at room temperature.
Note:
(Makes 12)
Ingredients:
425 grams overripe bananas (weight without the peels, about 4 bananas)
2 cups whole wheat flour
1 1/2 cups all-purpose flour
1 tablespoon sugar + a pinch of sugar
2 tablespoons curds
1/2 teaspoon cumin seeds
1 tablespoon lukewarm water
1 teaspoon dry yeast
1 tablespoon ghee
1 teaspoon salt
Method:
To activate dry yeast, add it to a tablespoon of lukewarm water along with a pinch of sugar. Stir and leave for few minutes to froth and foam.
Mash the bananas with a fork in a bowl. Add the whole wheat flour, all-purpose flour, 1 tablespoon sugar, yeast, curds, cumin seeds, ghee and salt. Mix and knead into a soft slightly sticky dough. Place dough in a greased bowl, turning once. Cover with plastic wrap and let dough rise in a warm place until double in size, about 1 hour.
Once risen, punch the dough down to deflate the air. Divide into 12 equal smooth balls with no seams.
On a lightly floured surface, roll each ball to 4.5-inch thick circle. Cover and allow to rise for 30 minutes.
Preheat oven to 425 F or 218 C.
Place a baking sheet or pizza stone in the oven to heat for 10 minutes.
Transfer discs in batches onto the hot baking sheet or pizza stone and bake for 8 minutes until puffed and cooked. Do not bake for too long or buns will crisp up. Cool them on a rack for few minutes.
Serve warm or at room temperature.
Note:
- Use proper measuring cups and spoons for perfect results.
- Deep fried banana buns recipe, click here.
