Oni Manju (Steamed Sweet Potato Cake)
鬼まんじゅう · Oni Manju
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Oni manju is a homey steamed snack from Aichi and the surrounding Tokai region: a simple batter studded with so many chunks of sweet potato that the bumpy tops are said to look like a demon's (oni's) club or horns, which is where the name comes from. Traditionally it is made with just flour, sugar and sweet potato, but in this preschool version pancake mix does the work, so the batter comes together in minutes and steams up light and fluffy. The sweet potato cubes turn soft and gently sweet, so even little ones who are wary of vegetables happily reach for a second piece.
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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 gJapanese sweet potato (satsumaimo)A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- 30 gpancake mixJapanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
- 22.5 gmilk
Seasonings
- 2.7 gsugar
- 0.2 gsalt
About the Japanese ingredients in this recipe
- Japanese sweet potato (satsumaimo) (さつまいも)
- A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- pancake mix (ホットケーキミックス)
- Japanese 'hotcake mix' is a sweetened pancake mix of flour, sugar, and leavening, often used as a shortcut baking mix. Brands differ, and some contain milk or egg, so check the label if you are cooking for a food allergy. Substitute: Sweetened pancake mix, or self-rising flour plus about 2 tablespoons sugar per 100 g.
Directions
- 1
Cut the sweet potato into 1 cm cubes and soak in water for about 5 minutes.
- 2
In a bowl, toss the sweet potato with the sugar and salt and let it sit for about 10 minutes.
- 3
In a separate bowl, mix the pancake mix and milk. Add the sweet potato from step 2 and stir to combine.
- 4
Line small ramekins (cocotte dishes) with aluminum foil or paper cups, pour in the batter, and arrange them in a steamer.
- 5
Pour about 3 cm of hot water into a frying pan and arrange the cups from step 4 in it. Cover and steam over high heat for about 15 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 169.5 kcal | 339 kcal | 169.5 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 2.3 g | 4.5 g | 2.3 g |
| Carbohydrates | 36 g | 72 g | 36 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 67.5 mg | 135 mg | 67.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 217.5 mg | 435 mg | 217.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 169.5 kcal | 3.5 g | 2.3 g | 36 g | 1.5 g | 0.5 g | 67.5 mg | 0.3 mg | 217.5 mg |
| 1 adult serving | 339 kcal | 6.9 g | 4.5 g | 72 g | 3 g | 0.9 g | 135 mg | 0.6 mg | 435 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.
