Savory Rice Flour Steamed Buns
米粉おかず蒸しパン · Komeko Okazu Mushipan
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Mushipan are soft, fluffy Japanese steamed buns, and this version is an okazu (savory) one made with rice flour instead of wheat flour, so it also works for children who avoid wheat, eggs or dairy. Colorful mixed vegetables are folded right into the batter, which makes them easy for little ones to eat without a fuss. The batter comes together in one bowl with a whisk, and the buns steam in about 10 minutes - a gentle, filling snack that is popular at preschool.
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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
- 22.5 gfrozen mixed vegetables
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.
- 1.5 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
Heat the vegetable oil in a frying pan and sauté the thawed mixed vegetables well.
- 2
Put the rice flour, sugar and baking powder in a bowl and mix with a whisk.
- 3
Add the soy milk and the vegetables from step 1, and mix.
- 4
Pour the batter into a shallow tray or cups, arrange them in a steamer, cover, and steam over high heat for about 10 minutes.
Sautéing the vegetables thoroughly in step 1 makes them easier for children to eat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 225 kcal | 450 kcal | 225 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 46.1 g | 92.1 g | 46.1 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 73.5 mg | 147 mg | 73.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 219 mg | 438 mg | 219 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 225 kcal | 4.2 g | 3.3 g | 46.1 g | 2.1 g | 0.5 g | 73.5 mg | 0.6 mg | 219 mg |
| 1 adult serving | 450 kcal | 8.4 g | 6.6 g | 92.1 g | 4.2 g | 0.9 g | 147 mg | 1.2 mg | 438 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.
