Chinese Steamed Buns (Mantou) | Gluten Free Asian Recipes | Healthy gf Asian (2024)

FAQs

Are steamed bao buns healthy? ›

A standard steamed bao typically contains about 200-250 calories, positioning it as a moderate-calorie food option. Additionally, bao serves as a source of protein and dietary fiber, particularly when made with whole grain flours or filled with vegetables or lean meats.

Steamed buns (baozi) are small (fist-sized or smaller), of a bread-like (yeast), that are stuffed, usually meat/veggie mixture. Mantou is steamed bread. Normally, not stuffed. Pan fried dumplings are raw dumplings that are panfried/slightly steamed.

Bao Buns (pronounced “bow”), but also known as a 'steamed buns' or 'baozi' 包子, are a delicious, warm, fluffy treat of stuffing wrapped inside a sweet, white dough.

Mantou (traditional Chinese: 饅頭; simplified Chinese: 馒头), often referred to as Chinese steamed bun, is a white and soft type of steamed bread or bun popular in northern China. Folk etymology connects the name mantou to a tale about Zhuge Liang. Mantou. Classic white mantou. Alternative names.

Steamed buns made with lean meats and vegetables can be a healthy option, as they are typically low in fat and calories and high in protein and fiber. However, some buns may be made with high-fat meats or sweet fillings that are high in sugar, which can contribute to an unhealthy diet if consumed in large quantities.

Asian-style steamed bread has a lower glycemic index (GI) than western-style baked bread, A*STAR researchers have found1. This preparation method could be more widely adopted as a useful weapon in the battle against diseases such as obesity, heart disease and diabetes, they suggest.

Bao or Baozi are said to have been invented in China during the 3rd century by a military strategist called Zhuge Liang [181-234]. They were first named Mantou but over time they began to be referred to as baozi or bao meaning to wrap in Mandarin.

Nikuman is the Japanese name for the Chinese baozi (包子,肉包), also known as Chūka Man (中華まん). These steamed buns are made from flour dough and filled with meat and other ingredients. In western Japan (西日本) including Osaka, they are called Buta Man (豚まん).

Jjinppang (찐빵; lit. "steamed bread") is a steamed bun, typically filled with red bean paste with bits of broken beans and bean husk. Traditional jjinppang is made of sourdough fermented using the yeast in makgeolli (rice wine), but younger varieties such as hoppang are often made without fermentation.

What is the name of the popular Chinese snack that is a steamed bun filled with meat or vegetables? ›

Bao or Baozi are a type of steamed, filled buns. they can be filled with meat or veggie filling and eaten just like that!

Origin of Bao Buns

Bao originated in Northern China and dated back to the Three Kingdoms period in the third century. Some argue that evidence of these buns can be traced back as far as 400 BC. There is a more extensive story about how Zhuge Liang created bao as a military strategy.

Since mantou are predominantly crafted from refined wheat flour, it will contribute to a high glycaemic index (GI > 90). Foods with elevated glycaemic indices are associated not only with diabetes but also with an array of chronic conditions, including cardiovascular diseases and obesity⁵.

Zhuge's creative maneuver achieved popularity and, from that moment on, these stuffed buns or breads became known as “Barbarian Heads“. A popular Chinese legend relates that the name mantou actually originated from the hom*ophone word 蠻 頭 mántóu, which literally means “barbarian's head“.

Energy: 253 calories

Proportion of total calories contributed by protein, carbs and fat.

2 serving of bao buns contains 221 Calories, 38 grams of carbs, 5 grams of protein, and 5 grams of fat. This has a relatively high calorie density, with 264 Calories per 100g.