Mantou Kacang Merah
Makan Tengah Hari • Malaysia
How to Make Red Bean Stuffed Mantou (Traditional & Healthy Version)
Red Bean Stuffed Mantou is a beloved treat in Malaysia, showcasing the multicultural tapestry of Malaysian-Chinese cuisine. These fluffy steamed buns, known locally as 'mantou', are filled with a naturally sweet red bean paste made from kacang merah (red beans). The combination of pillowy-soft bread with the earthy sweetness of the filling makes this dish a comforting favorite enjoyed by many Malaysians for lunch or as a mid-day snack. The mantou is an excellent choice for those seeking a vegetarian and health-conscious lunch. Instead of using refined sugar in abundance, this recipe emphasizes natural sweetness from red beans and a touch of gula melaka (palm sugar), a local ingredient that adds depth and a hint of caramel flavor. Incorporating pandan leaves into the red bean paste infuses the filling with a gentle, fragrant aroma unique to Malaysian cuisine. Red Bean Stuffed Mantou is not only delicious but also a wholesome way to appreciate Malaysia’s rich culinary heritage, making it a must-try for anyone who loves steamed buns with a Malaysian twist.
Bahan-bahan(untuk 2 medium mantou buns per serving)
- 1 cup All-purpose flour (tepung serbaguna)
- 1 teaspoon Instant yeast (yis segera)
- 1/2 cup Warm water (air suam)
- 2 tablespoons Gula melaka (palm sugar) (finely chopped)
- 1/2 cup Red beans (kacang merah, soaked overnight)
- 1 Pandan leaf (daun pandan, knotted)
- 1 tablespoon Cooking oil (minyak masak, can use light olive or sunflower oil)
- 1/4 teaspoon Salt (garam)
- 1 tablespoon Sugar (optional, for a sweeter paste) - pilihan
Arahan
- 1
Prepare the red bean paste by boiling soaked red beans with pandan leaf and water until soft (about 30 minutes). Drain and remove pandan leaf.
30 minutes
Use a pressure cooker to reduce cooking time for red beans.
- 2
Mash the cooked red beans, then stir in gula melaka and a pinch of salt. Cook over low heat, stirring until a thick paste forms. Let it cool completely.
10 minutes
Mash the beans well for a smooth paste or leave some texture for a rustic feel.
- 3
In a mixing bowl, combine all-purpose flour, instant yeast, oil, and warm water. Knead until a soft, elastic dough forms. Cover and let rise until doubled in size (about 1 hour).
60 minutes
Knead the dough until it’s smooth and bounces back when pressed.
- 4
Divide the dough into 4 equal portions. Flatten each piece and place a spoonful of red bean paste in the center. Gather the edges and seal to enclose the filling.
10 minutes
Pinch the edges tightly to keep the filling from leaking during steaming.
Kenapa hidangan ini sihat
This mantou recipe is a healthy choice because it uses whole, local ingredients and steaming as a cooking method, reducing the need for excess oil or fat. The inclusion of red beans boosts the dish's fiber and protein content, supporting satiety and stable energy levels. By moderating the sugar content with natural sweeteners like gula melaka, this vegetarian bun fits well into a balanced Malaysian diet.
Red Bean Stuffed Mantou offers a good balance of complex carbohydrates, plant-based protein, and dietary fiber thanks to the red bean filling. Red beans are rich in folate, iron, magnesium, and antioxidants, which support heart health and digestion. Using gula melaka instead of refined sugar provides trace minerals and a lower glycemic index. The mantou dough is steamed, not fried, keeping the fat content low and making this dish a light, wholesome option.
Petua
- 💡Tip 1: Soak red beans overnight for faster cooking and creamier paste.
- 💡Tip 2: Let the dough rise in a warm, draft-free spot to ensure fluffiness.
- 💡Tip 3: Do not overfill the buns to prevent breakage during steaming.
Penyimpanan & hidangan
Store cooled mantou in an airtight container at room temperature for up to 2 days or refrigerate for up to 5 days. Re-steam for a few minutes to refresh before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 170.0 kcal |
