Introduction
Manju, or steamed buns filled with sweet red bean paste, is a delightful treat that has captured the hearts (and taste buds) of people across Japan and beyond. Typically found at Japanese bakeries or tea houses—often priced between 150-400 yen ($1.50-$4)—these buns are a beloved snack paired with green tea. If you’re looking to savor this traditional delicacy while embracing a low-carb lifestyle, our keto version is an exciting alternative. Imagine the soft, pillowy texture of manju, enveloping a sweet filling that’s not just a guilty pleasure but also a satisfying treat for any occasion!
Origin and Inspiration
Manju’s roots can be traced back to ancient China where it was known as "mantou." Over time, it was embraced by Japanese culture, evolving into the delightful treat we know today. Traditionally, manju features a soft wheat flour shell encasing sweet red bean paste, a staple in many Asian desserts. These buns are often consumed during festivals or family gatherings, symbolizing good luck and prosperity.
In a modern twist, our keto adaptation of manju replaces the traditional flour with low-carb alternatives, maintaining the sweet and earthy flavor profile of red bean paste while dramatically lowering the carbohydrate content. Picture biting into a warm, fluffy bun, where the delicate sweetness of adzuki beans harmonizes beautifully with the nutty undertones of almond flour—this new take keeps the essence of manju intact while aligning it with a keto-friendly lifestyle.
Nutrition Info (Per Serving)
Traditional Version
Calories: 210 kcal | Carbohydrates: 39g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 165mg | Potassium: 150mg | Fiber: 2g | Sugar: 8g
Keto Version
Calories: 140 kcal | Carbohydrates: 6g | Protein: 6g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 10mg | Sodium: 155mg | Potassium: 120mg | Fiber: 3g | Sugar: 1g
Ingredients (2 Servings)
Shared Ingredients:
- 1 cup sweet red bean paste (homemade or store-bought)
- 1/2 cup water
Traditional Version:
- 1 cup all-purpose flour
- 1 tsp sugar
- 1/2 tsp baking powder
- 1/4 tsp salt
Keto Version:
- 1 cup almond flour
- 1 tbsp erythritol (or your preferred keto sweetener)
- 1/2 tsp baking powder
- 1/4 tsp salt
Instructions
1. Prepare the Dough:
- Traditional Version: In a mixing bowl, combine all-purpose flour, sugar, baking powder, and salt. Gradually add water and mix until you form a soft, pliable dough that doesn’t stick to your hands. Cover the dough with a damp cloth and let it rest for about 30 minutes.
- Keto Version: In a bowl, mix almond flour, erythritol, baking powder, and salt. Slowly add water while stirring until it forms a soft dough. Let it rest similarly under a damp cloth for 30 minutes.
2. Shape the Manju:
- Divide the rested dough into small balls, about the size of a golf ball. Flatten each ball into a small disc using your palms.
- Place a teaspoon of sweet red bean paste in the center of each disc. Carefully fold the edges over and pinch to seal, ensuring no filling escapes. Shape into smooth round buns.
3. Steam the Buns:
- Fill a steamer with water and bring it to a boil. Line the steamer basket with parchment paper to prevent sticking.
- Place the manju in the steamer, leaving space for expansion. Cover the steamer with a lid and steam for 10-12 minutes. The buns should puff up and become slightly translucent when done.
4. Serve and Enjoy:
- Remove the manju from the steamer and allow them to cool slightly. Serve warm with a cup of green tea for the traditional experience or a keto-friendly iced herbal tea to keep things light and refreshing.
What Does It Pair Well With?
- Traditional Pairings: Match your manju with a fragrant cup of matcha tea, which complements the sweetness of the red bean paste. Additionally, it can be served with silky tofu or sweet mochi to enhance the dessert experience.
- Keto-Friendly Pairings: A side of whipped coconut cream offers a delightfully creamy contrast, or serve alongside a refreshing cucumber salad to balance the sweetness.
What is the Shelf Life?
Manju is best enjoyed fresh, preferably on the same day they are made for maximum softness. However, leftovers can be kept in an airtight container in the refrigerator for up to 3 days. For freezing, these buns do quite well—up to 1 month! When reheating, simply steam them for a few minutes to regain their fluffy texture.
Alternative Cooking Methods
- Oven Method: Preheat your oven to 375°F. Place the filled buns on a parchment-lined baking sheet and bake for approximately 15-20 minutes, turning them halfway through for even cooking.
- Microwave Option: For a quick reheat, cover the buns with a damp paper towel and microwave for 10-20 seconds—but be cautious, as this might affect their texture slightly.
Conclusion
Whether you choose the traditional manju filled with sweet red bean paste or the enticing keto version, these steamed buns embody a delightful fusion of flavors and textures. Each bite brings a glimpse into Japanese culture, offering a perfect balance between fluffy dough and sweet filling. Enjoy them with a beloved beverage of your choice, and feel the heartwarming embrace of this timeless treat, fit for any occasion or lifestyle. As you explore this beloved dish, whether to indulge or maintain your keto journey, one thing is certain: manju will always hold a special place in the realm of delectable desserts.
