Miso Mushi-pan (Japanese Steamed Cake)
味噌蒸しパン（乳なし） · Miso Mushi-pan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushi-pan is a simple Japanese steamed cake, one of the most familiar afternoon snacks in preschool kitchens because it is fluffy, soft and quick to make. A spoonful of miso gives this version a mellow, slightly salty depth that balances the sweetness, and children take to that savory-sweet combination surprisingly well. The batter is made with soy milk instead of dairy, so it is made without milk. Whisk, pour, steam, and it is ready in a few minutes.
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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
- 30 gflour
Seasonings
- 1.2 gbaking powder
- 7.5 gsugar
- 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.
- 5.4 gvegetable oil
- 4.5 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
About the Japanese ingredients in this recipe
- 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.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Put the flour, baking powder and sugar in a bowl and whisk together well.
- 2
Add the soy milk and mix until almost no dry flour remains, then add the oil and miso and mix them in.
- 3
Pour the batter into a shallow tray or 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 | 4.1 g | 8.1 g | 4.1 g |
| Fat | 7.1 g | 14.1 g | 7.1 g |
| Carbohydrates | 33 g | 66 g | 33 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 48 mg | 96 mg | 48 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 142.5 mg | 285 mg | 142.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 208.5 kcal | 4.1 g | 7.1 g | 33 g | 1.2 g | 0.8 g | 48 mg | 0.6 mg | 142.5 mg |
| 1 adult serving | 417 kcal | 8.1 g | 14.1 g | 66 g | 2.4 g | 1.5 g | 96 mg | 1.2 mg | 285 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.
