Rice Flour Carrot Cookies
米粉野菜クッキー
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These little cookies are a preschool snack built from rice flour, kinako (roasted soybean flour), and a spoonful of cooked carrot puree, with ground white sesame for a nutty finish. Because there is no egg, dairy, or wheat in the dough, they suit most children in the class, and the carrot makes them naturally sweet and pleasantly soft rather than crisp. Kids love pressing out the shapes or rolling little balls, so this is a good one to make together on a rainy afternoon.
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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
- 15 gcarrot
- 15 grice flour
- 15 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.
Seasonings
- 4.5 gground white sesame seeds
- 7.5 gsugar
- 15 gwater
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.
Directions
- 1
Slice the carrot into rounds, boil until soft, and blend into a paste in a food processor.
- 2
Whisk together the rice flour and kinako, then add the carrot paste from step 1, the ground white sesame seeds, sugar, and water. Knead until the dough comes together into one mass. (The moisture in carrots varies, so add the water gradually, checking the texture as you go.)
- 3
Roll the dough out flat and cut out shapes with cookie cutters, or roll it into balls by hand.
- 4
Arrange on a baking sheet lined with parchment paper and bake in an oven preheated to 180°C (350°F) for about 20 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 184.5 kcal | 369 kcal | 184.5 kcal |
| Protein | 7.5 g | 15 g | 7.5 g |
| Fat | 6.5 g | 12.9 g | 6.5 g |
| Carbohydrates | 26.4 g | 52.8 g | 26.4 g |
| Fiber | 3.9 g | 7.8 g | 3.9 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 88.5 mg | 177 mg | 88.5 mg |
| Iron | 1.7 mg | 3.3 mg | 1.7 mg |
| Potassium | 370.5 mg | 741 mg | 370.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 184.5 kcal | 7.5 g | 6.5 g | 26.4 g | 3.9 g | 0 g | 88.5 mg | 1.7 mg | 370.5 mg |
| 1 adult serving | 369 kcal | 15 g | 12.9 g | 52.8 g | 7.8 g | 0 g | 177 mg | 3.3 mg | 741 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.
