Rice Flour Curry Man (Steamed Curry Buns)
米粉カレーまん · Komeko Kare Man
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Curry man are the steamed buns with a curry filling that you find keeping warm next to nikuman at Japanese convenience stores in the colder months. This preschool snack version swaps the usual wheat-flour dough for a simple rice flour batter leavened with baking powder, so there is no kneading or proofing - just mix, fill and steam. The filling is mild, with finely minced carrot and onion cooked down with ground pork and a little curry powder, so even children who are new to curry take to it happily. Because it uses rice flour and soy milk, it is also a handy option when you are cooking around wheat and dairy.
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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
- 7.5 gcarrot
- 13.5 gonion
- 12 gground pork
- 37.5 grice flour
Seasonings
- 0.8 gvegetable oil
- 0.3 gcurry powder
- 0.1 gsalt
- 9.5 gsugar
- 2.3 gbaking powder
- 37.5 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
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.
Directions
- 1
Finely mince the carrot and onion. Heat the oil in a frying pan and cook the vegetables well, then add the ground pork, curry powder and salt and stir-fry until the pork is cooked through.
- 2
Put the rice flour, baking powder and sugar in a bowl and whisk thoroughly to combine.
- 3
Add the soy milk to the flour mixture from step 2 and stir until almost no dry flour remains, then add the oil and mix it in.
- 4
Pour batter into each cup until it is half full, then spoon the curry filling from step 1 on top. Pour more batter over to cover the filling. (It is easier if you use a little less batter for the bottom layer and save a bit more for pouring over the top.)
- 5
Arrange the cups in a steamer, cover, and steam over high heat for about 10 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 285 kcal | 570 kcal | 285 kcal |
| Protein | 5.7 g | 11.4 g | 5.7 g |
| Fat | 9.9 g | 19.8 g | 9.9 g |
| Carbohydrates | 44.7 g | 89.4 g | 44.7 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 75 mg | 150 mg | 75 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 252 mg | 504 mg | 252 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 285 kcal | 5.7 g | 9.9 g | 44.7 g | 1.2 g | 0.6 g | 75 mg | 0.8 mg | 252 mg |
| 1 adult serving | 570 kcal | 11.4 g | 19.8 g | 89.4 g | 2.4 g | 1.2 g | 150 mg | 1.5 mg | 504 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.
