Kinako Steamed Buns
きな粉蒸しパン（乳なし） · Kinako Mushipan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushipan are soft, gently sweet Japanese steamed buns, and they are one of the most popular afternoon snacks in preschool kitchens. This version gets its nutty, toasty flavor from kinako, the roasted soybean flour Japanese children know from mochi and other sweets. The batter is stirred together in one bowl and steamed rather than baked, so the buns come out light and moist with a tender crumb that is easy for little ones to chew. Because it uses soy milk instead of dairy and contains no egg, it is also a handy snack for children with milk or egg allergies.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 22.5 gflour
- 7.5 gkinako (roasted soybean flour)A nutty, lightly sweet powder made from roasted ground soybeans, often dusted over mochi or rice. Substitute: No close substitute - look for kinako (sometimes sold as roasted soybean flour) at a Japanese or Asian grocery, or online.
- 27 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Seasonings
- 1.2 gbaking powder
- 7.5 gsugar
- 5.4 gvegetable oil
About the Japanese ingredients in this recipe
- kinako (roasted soybean flour) (きな粉)
- A nutty, lightly sweet powder made from roasted ground soybeans, often dusted over mochi or rice. Substitute: No close substitute - look for kinako (sometimes sold as roasted soybean flour) at a Japanese or Asian grocery, or online.
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Put the flour, kinako, baking powder, and sugar in a bowl and whisk them together well.
- 2
Add the soy milk and mix until almost no dry flour remains, then add the vegetable oil and mix it in.
- 3
Pour the batter into cups, arrange them in a steamer, cover with the lid, and steam over high heat for about 10 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 208.5 kcal | 417 kcal | 208.5 kcal |
| Protein | 5.4 g | 10.8 g | 5.4 g |
| Fat | 8.6 g | 17.1 g | 8.6 g |
| Carbohydrates | 28.4 g | 56.7 g | 28.4 g |
| Fiber | 2.3 g | 4.5 g | 2.3 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 57 mg | 114 mg | 57 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 268.5 mg | 537 mg | 268.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 208.5 kcal | 5.4 g | 8.6 g | 28.4 g | 2.3 g | 0.2 g | 57 mg | 1 mg | 268.5 mg |
| 1 adult serving | 417 kcal | 10.8 g | 17.1 g | 56.7 g | 4.5 g | 0.3 g | 114 mg | 2.1 mg | 537 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
