East AsianBaked goods

Steamed Adzuki-sesame Buns

Three pillowy wholemeal steamed buns with a dark adzuki, date, black-sesame and orange centre.

Eat nowMake-aheadContains gluten, sesame, soy
Hands-on29 minTotal time1 hr 43 minEnergy658 kcalProtein35g
Recipe details
PortableLightKitchen projectFreezer-friendly

Equipment: Steamer, Hob, Microwave

Keep chilled after cooking

Steamed Adzuki-Sesame Buns
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Filling

Now we make

Method

Do the night before

  1. 1
    Defrost 120g cooked adzuki beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

29 min hands-on 1 hr 43 min altogether
  1. 2
    Mix 95g wholemeal bread flour, 15g defatted soy flour, 2g instant yeast and 1 pinch salt. Stir 68ml lukewarm soy milk, 5g maple syrup and 2ml olive oil through, then knead for 6-7 minutes until the dough is smooth, soft and slightly tacky
    πŸ– 8 min
  2. 3
    Cover the dough and leave somewhere comfortably warm for 45-60 minutes until visibly puffy and roughly one and a half times its original size
    πŸ– 1 minπŸ’€ 50 min unattended
  3. 4
    Meanwhile toast 12g black if available sesame seeds until fragrant, then grind them coarsely. Mash with adzuki beans, 18g Medjool dates, ΒΌ orange zest, Β½ tsp vanilla extract and 1 pinch salt into a thick paste that retains a little bean texture. Divide into 3 compact balls
    πŸ– 7 min
  4. 5
    Divide the risen dough into 3 pieces. Flatten each into a 12cm round with the centre slightly thicker than the rim, enclose one filling ball, gather the edges and pinch firmly closed. Turn seam-side down onto individual squares of baking paper
    πŸ– 9 min
  5. 6
    Cover the shaped buns and rest for 15 minutes while bringing 3-4cm water to a steady simmer beneath a steamer basket, metal colander or rack that keeps the buns above the water
    πŸ– 2 minπŸ’€ 13 min unattended
  6. 7
    Steam the buns covered for 13 minutes without lifting the lid. Turn off the heat and leave covered for 5 minutes before opening gradually so the soft surfaces do not collapse and wrinkle
    πŸ– 1 minπŸ’€ 18 min unattended
  7. 8
    Arrange the warm buns in a close row, tearing one open to show the dark adzuki-sesame centre. Cool leftovers completely before chilling or freezing; re-steam or microwave under a damp cover
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inSeleniumPhosphorusFibre
Lower inVitamin AVitamin KVitamin E

Calories

658kcal

31%
Top contributors
Brown Bread Flour Β· 47%Adzuki Beans Β· 18%Sesame Seeds Β· 10%
21% cal

Protein

35.2g

56%
Top contributors
Brown Bread Flour Β· 37%Adzuki Beans Β· 26%Soy Flour Β· 22%
62% cal

Carbs

102.1g

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Brown Bread Flour Β· 53%Adzuki Beans Β· 23%Dates Β· 10%
17% cal

Fat

12.1g

17%
Top contributors
Sesame Seeds Β· 49%Brown Bread Flour Β· 20%Olive Oil Β· 15%

Small numbers, big impact

Everyday essentials

Fibre26.79g
91%
Top contributors
Brown Bread Flour Β· 38%Adzuki Beans Β· 33%Soy Flour Β· 14%
Vitamin B120.84ΞΌg
35%
Top contributors
Soy Milk Β· 100%
Vitamin D0.82ΞΌg
5%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron9.86mg
55%
Top contributors
Brown Bread Flour Β· 38%Adzuki Beans Β· 24%Sesame Seeds Β· 18%
Zinc6.98mg
63%
Top contributors
Brown Bread Flour Β· 39%Adzuki Beans Β· 30%Sesame Seeds Β· 13%
Calcium347.85mg
35%
Top contributors
Sesame Seeds Β· 34%Soy Milk Β· 24%Soy Flour Β· 15%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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