How many calories does one Whole Wheat Chinese Steamed Buns have?

One Whole Wheat Chinese Steamed Buns gives 113 calories. Out of which carbohydrates comprise 94 calories, proteins account for 15 calories and remaining calories come from fat which is 4 calories. One Whole Wheat Chinese Steamed Buns provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Whole Wheat Chinese Steamed Buns | whole wheat Chinese steamed buns recipe | healthy Chinese steamed buns | Mantou | Indian style Chinese steam buns | with 18 amazing images.

whole wheat Chinese steamed buns recipe | healthy Chinese steamed buns | Mantou | Indian style Chinese steam buns is a famous accompaniment to many Chinese dishes. Learn how to make healthy Chinese steamed buns.

To make whole wheat Chinese steamed buns, combine all the ingredients in a deep bowl and knead into a soft dough using warm water (approx. ¾ cup) to get a soft dough. Add water gradually to make the dough. You may need more or less water depending on the quality of the flour. Shape the dough into a thick rope or a cylindrical roll. Cut the dough into 8 equal portions using a sharp knife. Flatten one portion of the dough into a 75 mm. (3”) diameter circle with your palms. Hold the rolled portion in between your palms and form a pouch. Bring together all the sides of the pouch and pinch and seal it at the centre. It will form a hollow round ball. Repeat steps 4 and 5 to make 7 more round balls. Keep aside. Take a cooking paper and make holes at regular distance to prevent the buns from sticking to the pan while steaming. Place this paper in the steamer and place 4 bread balls over it. Keep some distance between the bread balls as they will rise in size during the resting period. Cover and let it rest for 10 minutes. Steam the buns in a steamer for 15 minutes. Repeat steps 8 to 10 to steam 4 more buns. Serve the buns immediately with chinese food dishes.

Soft and fluffy Mantou is also chewy and pleasing to bite into. Made with few ingredients, the secret lies in learning the art of folding and steaming correctly.

Unlike many steamed delicacies which are kept on a greased plate for steaming, these Indian style Chinese steam buns are kept on cooking paper to prevent them from sticking to the dish. These are often frequently served with soups like Manchow Soup or gravies like Vegetable Chow Mein and Hot Garlic Sauce with Baby Corn and Broccoli.

Manchow Soup, Chinese Veg Manchow Soup

Tips for whole wheat Chinese steamed buns. 1. Castor sugar can be replaced with table sugar. 2. Place the buns in the steamer at some distance as the buns will rise during the resting period. 3. Do not oversteam, else they may turn rubbery.

Is Whole Wheat Chinese Steamed Buns healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

2. Castor sugar is raw cane sugar with a fine free flowing texture and a light golden colour. It is different from standard sugar because of the light presence of molasses, which adds a delicious flavour and aroma. Much like regular table sugar, caster sugar can come in both refined and unrefined forms.

3. Dry Yeast : Yeast is a single-celled fungus (a living organism) that exists in many forms. It converts sugar and starch into carbon dioxide bubbles and alcohol, which makes it useful in the production of bread, beer, and wine. In the context of baking, it produces carbon dioxide when mixed with warm water, flour, salt and/or sugar, which causes the dough to expand resulting in a soft and spongy product.

4. Baking powder is a fine white powder, which is used as a leavening agent. That is, it helps dough, batter, etc., to rise well. Baking powder is a combination of an acid (cream of tartar) and alkali (baking soda).

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Whole Wheat Chinese Steamed Buns?

Yes, this recipe is good for diabetics, heart and weight loss. For diabetics to have this in restricted amount as there are lots of carbs.   Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. 

Can healthy individuals have Whole Wheat Chinese Steamed Buns?

Yes.

One Whole Wheat Chinese Steamed Buns is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.

4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

5. Phosphorus : Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 113 calories that come from one Whole Wheat Chinese Steamed Buns?

Walking (6 kmph) = 34 mins
Running (11 kmph) = 11 mins
Cycling (30 kmph) = 15 mins
Swimming (2 kmph) = 19 mins

Note: These values are approximate and calorie burning differs in each individual.