Recipes · Chinese · Bread
Mantou (Steamed Buns)
One serving has 179 kcal and 5 g protein, and at least a fifth of a woman's daily need of thiamin (42%), selenium (28%), folate (26%), riboflavin (24%) and niacin (22%). Ready in 105 minutes.
- Preparation: 90 min
- Cooking: 15 min
- Makes: 1 serving (71 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 45 g Flour, all-purpose
- 1 g Yeast, active dry
- 3 g Sugar
- 22 g Water
Method
- Dissolve the yeast and sugar in the water and let stand for 5 minutes until foamy.
- Mix into the flour and knead for 5-6 minutes until you have a smooth, stiff dough.
- Cover and let rise in a warm place for about 1 hour, until doubled in size.
- Punch down the dough, shape into a smooth bun, and let rest for 15 minutes on a small square of baking paper.
- Steam over boiling water for 12-15 minutes until puffed and cooked through, then rest for 2-3 minutes before removing the lid. This is 1 bun (1 portion); multiply the ingredients by 8 for a full batch.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 179 kcal | 8% |
| Carbohydrates | 37.8 g | |
| Water | 27.4 mL | |
| Fiber | 1.5 g | 5% |
| Protein | 5 g | 11% |
| Tryptophan | 0.06 g | |
| Threonine | 0.15 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.35 g | |
| Lysine | 0.14 g | |
| Methionine | 0.09 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.21 g | |
| Histidine | 0.11 g | |
| Fat | 0.52 g | |
| Monounsaturated | 0.08 g | |
| Polyunsaturated | 0.19 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.18 g | |
| Saturated | 0.08 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 7.7 mg | 1% |
| Copper | 0.07 mg | 8% |
| Iron | 2.1 mg | 12% |
| Magnesium | 10.7 mg | 3% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 55 mg | 8% |
| Potassium | 57.8 mg | 1% |
| Selenium | 15.3 µg | 28% |
| Sodium | 2.3 mg | |
| Zinc | 0.4 mg | 5% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.03 mg | 2% |
| Folate (vitamin B9) | 106 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0.32 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.14 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.04 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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