ðEnglish #37 ð§âð³ Healthy Recipe ð âGluten-Free Steamed Buns (4 Flavors)â made with Rice Flour, Kinako (Soybean Flour), Tofu & Eggs â Ready in 5 Minutes in the Microwave!ã Health Tip ãGluten-free meansâŠâŠð
"KIZUNA Project"
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"KIZUNA" means "the meaning of an irreparable bond between people."
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Hi, Welcome to RIKA's Kitchen !I'd like to deliver "HAPPY" to the world with "Cooking"! My Recipes are included Healthy, Easy, Reasonable, Beauty, and Diet one!
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ð For your health
Hello everyone ðž
This time, I made âGluten-Free Steamed Buns (4 types)â using rice flour, kinako (roasted soybean flour), tofu, and eggs!
You can make them in just 5 minutes in the microwave!
ð¥ Green Onion & Miso Meatball
ð¥ Yakitori (Soy Glazed Chicken)
ð¥ Curry Soy Mince & Cheese
ð¥ Pizza Bun (Meat Sauce &ãCheese)
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Preparing the Fillings
ð¥Green Onion & Miso Meatball
Cut the meatballs with kitchen scissors and mix with chopped green onion and miso.
(Parsley is used later as a garnish.)
ð¥Yakitori (Soy Sauce Flavor)
Add paprika later as a visual marker.
ð¥Curry Soy Mince & Cheese
Mix one tablespoon each of soy mince and healthy shredded cheese.
(Turmeric is used later for color.)
ð¡ Maybe a teaspoon would have been enough!
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ð¥ Rice Flour Version
â Gluten-Free Steamed Buns
Ingredients for the dough:
4 tbsp rice flour
100g tofu
1 egg
1 tsp raw cane sugar
5g baking powder
1 tsp neutral oil (avoid strong aroma oils)
How to make:
Prepare the dough â Mix everything well.
Line a heatproof bowl with microwave-safe plastic wrap.
Pour in 1/6 of the batter into each mold.
Add your chosen filling.
Top with the remaining batter.
Tap the bowl gently to remove air bubbles.
Cover with plastic wrap and microwave for 5 minutes.
After microwaving, carefully cut open the top (caution: hot steam!) and enjoy.
ð Rice Flour Version â Done!
Cross-sections:
Green Onion & Miso Meatball
Yakitori (Soy Sauce Flavor)
Curry Soy Mince & Cheese
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ð¥ Kinako (Soybean Flour) Version
Same method as the rice flour version
âjust swap the rice flour for kinako!
Ingredients:
4 tbsp kinako (roasted soybean flour)
100g tofu
1 egg
1 tsp raw cane sugar
5g baking powder
1 tsp neutral oil
Filling:
Simply use the leftovers from the previous batch.
How to make:
The process is the same as before, so weâll skip the repeated steps.
ð Kinako Version â Done!
Cross-sections:
Green Onion & Miso Meatball
Yakitori (Soy Sauce Flavor)
Curry Soy Mince & Cheese
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ð¥Gluten-Free Steamed Bunsð¥
Left: Rice Flour ver.
Rhght: Kinako (Soybean Flour) ver.
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ð¥ Pizza Bun
(Meat Sauce & Cheese)
Ingredients:
4 tbsp rice flour
100g tofu
1 egg
1 tbsp ketchup (for color)
1 tsp raw cane sugar
5g baking powder
1 tsp neutral oil
Filling:
Meat sauce
Healthy shredded cheese
How to make:
Mix all dough ingredients well.
Pour half into a heatproof bowl.
Add the meat sauce and cheese in the center.
Add the rest of the dough on top.
Cover with plastic wrap and microwave for 5 minutes.
Open and enjoy!
ð Pizza Bun Completed!
Since the filling amount was small, I added extra meat sauce on top afterward â and it turned out delicious in its own unique way ð
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âšImprovements Along the Wayâš
ðž Change #1 :
Switched from a large rice bowl to a smaller soup bowl for better shape.
ðž Change #2 :
Switched from a soft âsaucyâ filling (meat sauce) to more solid fillings like meatballs, yakitori, or soy mince â theyâre easier to handle and stay centered.
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ð« About Kinako
This was an experiment to see if kinako could work just like rice flour.
The result?
According to my friends, âIf you didnât tell us, we couldnât tell whether it was wheat, rice, or kinako flour!â ð
ðŸ Final Comparison ð«
Left: Rice Flour Version (3 types)
Right: Kinako Version (3 types)
Both turned out soft, fluffy, and surprisingly satisfying.
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ð Gluten-Free Steamed Buns ð
(4 Types)
In recent years, rice flour has been gaining attention as an alternative to wheat flour.
I hope kinako (roasted soybean flour) will also become more popular!
Both are naturally ð gluten-free ð
â gentle on your body and perfect for healthy cooking.
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ã Health Tip ã
Gluten-free means avoiding gluten â a type of protein found in wheat and barley.
This diet can help improve gut health (relieving constipation or bloating), clear skin, and reduce chronic fatigue or digestive discomfort.
Switching to foods based on rice, rice flour, vegetables, fish, and meat helps lighten digestion and can support overall wellness and weight management
(lower calories and fat).
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Have a Happy day today as well !
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