Okara Cookies (Egg-Free)
おからクッキー（卵なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Okara is the fiber-rich pulp left over when soybeans are pressed for soy milk and tofu, and in Japan the dried powder is a popular way to add gentle nutrition to baked goods. These cookies come together with just five ingredients and no eggs or dairy, so they are a handy snack to have in your repertoire. The dough is sturdy enough for little hands to press out with cookie cutters, and the mild, nutty sweetness goes down easily with children.
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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
- 19.5 gokara powder (dried soy pulp)Okara is the fiber-rich soybean pulp left over from making tofu, dried and ground into a fine powder. Substitute: Fine oat bran, or unsweetened soy flour. (Almond flour also works but contains tree nuts.)
- 19.5 gflour
Seasonings
- 9.8 gsugar
- 9.8 gvegetable oil
- 30 mlsweetened 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.
About the Japanese ingredients in this recipe
- okara powder (dried soy pulp) (おからパウダー)
- Okara is the fiber-rich soybean pulp left over from making tofu, dried and ground into a fine powder. Substitute: Fine oat bran, or unsweetened soy flour. (Almond flour also works but contains tree nuts.)
- 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 okara powder, flour and sugar in a bowl and whisk them together well. Add the oil and soy milk, mix, and bring the dough together into one mass.
- 2
Flatten the dough out to about 5 mm to 1 cm thick (if it is hard to roll out, add a little more soy milk to adjust).
- 3
Cut out shapes with cookie cutters or cut into pieces with a knife, and arrange them on a baking sheet lined with parchment paper.
- 4
Bake in an oven preheated to 170°C (340°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 274.5 kcal | 549 kcal | 274.5 kcal |
| Protein | 7.1 g | 14.1 g | 7.1 g |
| Fat | 13.8 g | 27.6 g | 13.8 g |
| Carbohydrates | 36.3 g | 72.6 g | 36.3 g |
| Fiber | 9.3 g | 18.6 g | 9.3 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 73.5 mg | 147 mg | 73.5 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 325.5 mg | 651 mg | 325.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 274.5 kcal | 7.1 g | 13.8 g | 36.3 g | 9.3 g | 0 g | 73.5 mg | 1.4 mg | 325.5 mg |
| 1 adult serving | 549 kcal | 14.1 g | 27.6 g | 72.6 g | 18.6 g | 0 g | 147 mg | 2.7 mg | 651 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.
