Low Fodmap BBQ Pork Steamed Buns - The Aussie Coeliac

Ingredients

Steamed Buns

  • 7g Yeast
  • 5g Sugar
  • 2 tbsp Warm Water
  • 85g Sticky Rice Flour (Glutinous Rice Flour)
  • 140g Low Fodmap Gluten Free Plain Flour (if mixing your own you do not need xanthan gum in the mix)
  • 1 tsp salt
  • 30g Sugar
  • 130ml Water
  • 30ml Oil

Filling

  • 250g Shredded Pork or Jackfruit (150g Jackfruit = low fodmap serve)
  • 1 cup Low Fodmap BBQ Sauce

Low FODMAP BBQ Sauce

  • 1 Cup Tomato Paste
  • ¼ Cup Brown Sugar
  • 2 tbsp apple cider vinegar
  • 4 Tsp Gluten Free Soy Sauce (Low Fodmap Serve is 2 tablespoons)
  • 1 Tbsp Garlic Infused Oil
  • ½ Tsp Smoked Paprika
  • ½ Tsp Cayenne or Chilli (Optional and make sure the spice is pure no onion or garlic added)
  • ½ Tsp Ground Cinnamon
  • ½ Tsp Ground Cloves
  • ½ Tsp Ground Star Anise
  • 1 Tsp Ground Pepper
  • 1 Tsp Salt

Methods

Steamed Buns

  • Whisk together the tomato puree, brown sugar, apple cider vinegar, soy sauce, garlic infused oil, paprika, cinnamon, cloves, and star anise in a medium sized sauce pan over medium heat.
  • Season lightly with the cayenne, salt and pepper; these flavours will change during cooking so add a little bit at a time.
  • Whisk continuously for around 10 to 15 minutes until the sauce begins to thicken. At this point taste and add more salt, pepper or cayenne/chilli as desired.
  • Cook for a further minute or two then remove from the heat.

Add this to your pork/jackfruit or protein for steamed buns, sliders or more.

Low FODMAP BBQ Sauce

  1. Mix your shredded pork, jackfruit or filling of choice with the low fodmap BBQ and set aside. This will need to be cool and not overly wet to fill your steamed buns.
  2. Bloom the yeast in a small bowl with the 5g of sugar and warm water. Allow to sit for 10 minutes until foamy. If the yeast does not bubble or foam, this could mean your yeast is off and will not rise properly.
  3. In a large bowl combine your Glutinous Rice Flour (meaning sticky and not gluten containing) and low fodmap gluten free plain flour with the rest of the dry ingredients. Mix to combine.
  4. Add the yeast mixture, water and oil and begin to knead. You can do this with your hand, spatula or in a mixer on low speed.
  5. The dough should come together and feel a little like playdoh. It’s ok if it has some small cracks. Place in a clean bowl, cover and leave to rise for 1 hour.
  6. After your dough has risen separate it into 8 equal portions. Now the fun part – shaping. Don’t worry if it isn’t perfect your first time; this takes a lot of practice.
  7. To begin shaping your bun, roll the portioned dough into a smooth ball. If you have cracks you can dip your fingers into a little bit of water and smooth them over. Create a well in the middle of the dough and pull the edges up until it is deep enough to secure your filling.
  8. Place some of your filling in the well you’ve created and begin to seal up the ball by pinching the edges together and then twirling them towards the center. You can leave a small hole in the center like some traditional styles or you can seal it up entirely. If your sealed edge doesn’t look very appealing steam them with that side down.
  9. At this point I like to fridge my buns with a damp piece of paper towel over the top. This helps them keep their shape a little better.
  10. In your steamer place some baking paper with holes punched through it. This prevents the buns from sticking to the paper. Steam each bun for 15 to 20 minutes depending on the size. The buns are ready when they spring back when touched and have formed a smooth skin. They may change colour slightly.

Notes: Depending on your flour mix the buns might be more yellow than pure white. This is just an aesthetic and doesn’t change the flavour of the bun. By using a mix with more rice and potato concentrates they should be more white.

Additionally, you do not want to use a bread flour or any strong flours as this will make your bun chewy.

 You can freeze the buns and steam from frozen at a later date. To do this I dust a little bit more sticky rice flour on top and then freeze them individually. When steaming from frozen I steam for 20 to 25 minutes to be safe.

Ashlee Adams - The Aussie Coeliac

Ashlee Adams was diagnosed with Coeliac Disease at the age of 6 in 1998.

After being the local go to person in her circles she decided to put her years of knowledge and experience out there.

The Aussie Coeliac was born to help those navigate the gluten free landscape. With guides, reviews and more so that you don’t have to waste your money and don’t feel alone. 

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