Rice Flour Kinako Steamed Buns (Mushipan)
米粉きな粉蒸しパン · Komeko Kinako Mushipan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushipan are the soft, fluffy steamed buns that appear at snack time in Japanese preschools. This version swaps wheat flour for rice flour and stirs in kinako, roasted soybean flour with a gentle, nutty sweetness that children love, so it contains no egg, dairy or wheat. The batter comes together in one bowl with a whisk and needs only about ten minutes in the steamer, making it an easy snack for even the youngest eaters.
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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 grice flour
- 7.5 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
- 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
- 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.
- 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 rice flour, kinako, sugar and baking powder in a bowl and mix them together with a whisk.
- 2
Add the soy milk and mix until almost no dry flour remains, then add the oil and mix it in.
- 3
Pour the batter into a 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 | 252 kcal | 504 kcal | 252 kcal |
| Protein | 5.7 g | 11.4 g | 5.7 g |
| Fat | 8.9 g | 17.7 g | 8.9 g |
| Carbohydrates | 38.6 g | 77.1 g | 38.6 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 82.5 mg | 165 mg | 82.5 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 316.5 mg | 633 mg | 316.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 252 kcal | 5.7 g | 8.9 g | 38.6 g | 2 g | 0.5 g | 82.5 mg | 1 mg | 316.5 mg |
| 1 adult serving | 504 kcal | 11.4 g | 17.7 g | 77.1 g | 3.9 g | 0.9 g | 165 mg | 2.1 mg | 633 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.
