Rice Flour Miso Steamed Buns (Mushipan)
米粉味噌蒸しパン · Komeko Miso Mushipan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushipan are the fluffy steamed buns that turn up on Japanese preschool snack menus again and again - quick to mix and soft enough for small children to manage. This version uses rice flour instead of wheat flour and soy milk instead of dairy, and a spoonful of miso adds a mellow, savory-sweet depth that keeps kids reaching for another piece without making the buns taste salty. The batter is made with no egg, milk or wheat flour, and all you need is a bowl, a whisk, a steamer and a tray or small cups.
Wheat-free, but uses miso (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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
- 37.5 grice flour
Seasonings
- 1.5 gbaking powder
- 45 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.
- 9.5 gsugar
- 7.5 gvegetable oil
- 4.8 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
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.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Whisk the soy milk and sugar together well. Once the sugar has dissolved, add the vegetable oil and miso and mix thoroughly until the mixture is smooth and emulsified.
- 2
Add the rice flour and baking powder and mix until the batter is smooth.
- 3
Pour the batter into a shallow tray or individual cups, arrange them in a steamer, cover, and steam over high heat for about 10 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 276 kcal | 552 kcal | 276 kcal |
| Protein | 4.4 g | 8.7 g | 4.4 g |
| Fat | 9.8 g | 19.5 g | 9.8 g |
| Carbohydrates | 43.8 g | 87.6 g | 43.8 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 57 mg | 114 mg | 57 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 169.5 mg | 339 mg | 169.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 276 kcal | 4.4 g | 9.8 g | 43.8 g | 1 g | 0.9 g | 57 mg | 0.8 mg | 169.5 mg |
| 1 adult serving | 552 kcal | 8.7 g | 19.5 g | 87.6 g | 2.1 g | 1.8 g | 114 mg | 1.5 mg | 339 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.
