Recipes · Japanese · Desserts
Manju (Steamed Bun with Red Bean Paste)
One serving has 255 kcal and 5 g protein, and at least a fifth of a woman's daily need of folate (26%), thiamin (25%), manganese (24%), phosphorus (24%) and selenium (21%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (86 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 30 g Flour, all-purpose
- 10 g Sugar
- 1 g Baking powder
- 45 g Red bean paste, sweetened
Method
- Mix the flour, sugar and baking powder with about 15 g water into a smooth, soft dough; knead briefly and let it rest for 10 minutes.
- Divide the dough in half, flatten each piece, and wrap it around a portion of the red bean paste, pinching to seal into a smooth ball.
- Place each bun seam-side down on a small square of parchment paper.
- Steam over gently boiling water for 12-15 minutes until the buns look slightly glossy and are cooked through.
- This makes 1 portion (2 small buns); multiply the ingredients as needed for more.
- Let cool slightly before serving warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 255 kcal | 12% |
| Carbohydrates | 57.9 g | |
| Water | 21.9 mL | |
| Fiber | 0.81 g | 3% |
| Protein | 4.8 g | 10% |
| Tryptophan | 0.05 g | |
| Threonine | 0.14 g | |
| Isoleucine | 0.18 g | |
| Leucine | 0.36 g | |
| Lysine | 0.2 g | |
| Methionine | 0.07 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.14 g | |
| Valine | 0.21 g | |
| Histidine | 0.11 g | |
| Fat | 0.31 g | |
| Monounsaturated | 0.03 g | |
| Polyunsaturated | 0.13 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.12 g | |
| Saturated | 0.05 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 88.1 mg | 9% |
| Copper | 0.16 mg | 18% |
| Iron | 2 mg | 11% |
| Magnesium | 20.9 mg | 7% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 165 mg | 24% |
| Potassium | 85.9 mg | 2% |
| Selenium | 11.7 µg | 21% |
| Sodium | 178 mg | |
| Zinc | 0.91 mg | 11% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 2.1 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.3 mg | 6% |
| Pyridoxine (vitamin B6) | 0.05 mg | 4% |
| Folate (vitamin B9) | 103 µg | 26% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.07 mg | 0% |
| Vitamin K | 0.09 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
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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