Vegan Chukaman (Japanese Steamed Buns)
Vegan Chukaman (Japanese steamed buns) - A healthy version of the Japanese street food
Healthy, because
Even smarter
Nutritional values
Mustard oils determine the spicy taste of radishes and stimulate the liver to produce digestive juices. At the same time, the dietary fiber contained in radishes gently stimulates a tired intestine.
Not a fan of Cilantro? Then simply use flat-leaf parsley instead for the chukaman preparation.
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 39.1 μg | (65 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 179 μg | (60 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 528 mg | (13 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 16 ozs Spelt flour (Type 630)
- 1 packet Dry yeast (2 ¼ teaspoons of yeast, or 7 grams)
- 1 ¼ tsps Raw cane sugar
- salt
- 3 Tbsps Canola oil
- 5 ozs Radish
- 2 Tbsps Rice vinegar
- ¼ tsp cumin seeds
- ¼ tsp Coriander
- 8 sprigs cilantro (or flat leaf parsley)
- 1 red onion
- 0.3 oz ginger roots
- 1 red chili pepper
- 8 ozs firm Tofu
- 2 Tbsps soy sauce
- 2 Tbsps mixed Sesame seeds
- 3 ½ ozs Cherry tomatoes
- 2 handfuls Arugula
Kitchen utensils
Preparation steps
Sift the flour into a bowl. Add yeast, sugar, 1 pinch of salt, 1 tablespoon oil, and 8 ounces lukewarm water and knead everything into a smooth yeast dough. Cover and let rise for about 1 hour.
Meanwhile, clean, wash and grate radishes, mix with 1 pinch of salt, remaining sugar and vinegar in a small bowl and let stand.
For the filling, finely grind cumin and coriander seeds in a mortar. Wash coriander, shake dry, pluck leaves and coarsely chop 1/4; set aside the rest. Peel and dice onion. Peel ginger, cut chili peppers in half lengthwise, remove seeds, wash and chop both. Coarsely dice tofu. Put everything into a blitz chopper together with soy sauce and chop not too finely.
Divide dough into 8 portions, shape into balls, flatten, fill with tofu mixture in center and fold dough in around filling. Shape round again and let rise for about 15 more minutes.
Flatten dough slightly and sprinkle with the sesame seeds. Steam in a bamboo steamer over boiling water for 15-20 minutes. Then heat remaining oil in a frying pan. Lightly brown chukaman in it on both sides in 2-3 minutes over medium heat.
In parallel, wash and quarter cherry tomatoes. Wash arugula and spin dry. Arrange chukaman on a platter, garnish with cilantro and tomatoes set aside and serve with the radishes.
