STEAMING HOT BUNS!
By Rachel Albert-Matesz
If you're looking for a light and low-fat way to cook, steaming is in. But it's not a technique limited to vegetables. As unusual as it may sound, your favorite breads and rolls can be cooked on top of the stove, in a fraction of the time required for conventionally baked breads and muffins. Steamed buns and rolls come out softer and moister than loaf breads. They can be made with little or no added oil, and they are easier on the environment, too!
Most baked loaf breads take 1 to 1-1/2 hours to bake at 350 to 400 degrees; most quick-batter breads take anywhere from 35 to 50 minutes; while cookies generally have to bake in several batches. In contrast, steamed breads can be cooked in 15 to 20 minutes, stacked several tiers deep on bamboo steamer trays. Several different varieties may be cooked at once, using the same burner, pot, and steam, and a lot less fuel than is required for standard bread, muffin, and cookie baking.
Steamed buns are incredibly versatile. They can be made to stand in for regular dinner rolls, or sandwich bread, with soups, salad, stews, or saut?ed dishes. They may be stuffed before cooking with a variety of savory or sweet fillings to make interesting side dishes, snacks, or desserts. With a filling, a steamed bun can easily be transported and eaten out of hand, making a convenient sandwich alternative for kids, busy students, and other folks on the go. Steamed breads can be enjoyed year-round, at breakfast, lunch, or supper; and their ingredients may be varied to fit any occasion and everyone's tastes.
The dough takes just 10 to 15 minutes to assemble, 15 minutes to rise (with the help of rapid-rise yeast), and 15 to 20 minutes to steam cook. So, you can have piping hot buns on the table in just under an hour and make enough for the entire week.
For starters you can make them simple, then experiment with different fillings of your own creation. Almost anything may be used as a filling. For example, try mashed or refried beans; saut?ed, stir-fried or mashed vegetables; pesto; stewed or dried fruits; naturally sweetened jams or chutneys; tofu and bean pates; crumbled vegetarian burgers; seasoned tempeh or wheat gluten; mashed squash or sweet potato; or any filling you'd normally use to fill ravioli, won tons, pot pies, sandwiches, turnovers, or pastries.
In our house, this marvelous, age-old bread-making method has virtually replaced loaf bread and rolls. We cook up new varieties each week, always making enough to share with friends or to have on hand for quick meals and treats. Here are a few or our favorites.
BASIC SAVORY STEAMED BUNS
(Makes 8 buns or rolls; serve 2 per person)
A set of 10- to 11-inch stacking steamer trays is ideal for this preparation so you can cook an entire batch (8 buns) together, or if you have two sets, you can cook a double batch (enough buns to last for the week) all at once. These trays are available in most Oriental grocery stores, as well as department and kitchen stores. A good set will cost $25 but is well worth the investment. If you do not have bamboo steamer trays, you can improvise with the tips below.
3 cups whole wheat bread flour or spelt flour
1/4 ounce rapid rise yeast*
1-1/4 cups water
3/4 teaspoon salt
Reserve 1/2 cup flour. Mix remaining 2-1/2 cups flour with dry yeast. (*Rapid rise yeast, sold refrigerated in most grocery stores, is essential, as this makes the dough rise in 15 to 30 minutes.)
Heat water and salt to 120-130 degrees. Mix water into flour. Form into dough. Add enough reserved flour to make an elastic, soft, and barely sticky dough. Knead 25 to 30 times (about 5 to 8 minutes). Roll into a uniform 8-inch long cylinder. Cut into 1-inch pieces.
Form pieces into balls. Place 4 balls on each of two oiled 8-inch heat proof dinner plates keeping buns 2 inches apart, allowing room for expansion. Buns will at least double in size!
Let rise in warm place for 15 minutes or up to 1/2 hour. To rise, a warm oven with the pilot light on works well, or simply bring a pot of water to boil and place the plates on steamer trays, cover, and place on top of pot. Turn off heat immediately and allow bread to rise 15 minutes.
Heat 2 inches of water to boiling in a wok or other pan that will hold steamers. Stack two or more bamboo trays on top of each other. Steam bread over rapidly boiling water, on trays, covered, for 15 minutes. Allow to rest 10 minutes, covered (do not remove steamers from pan!).
Alternatively, if bamboo steamer trays are unavailable, place a metal steamer basket or small stainless steel bowl, turned up-side-down, in each of two large pots. Place dinner plates on top of these platforms, leaving room for steam to rise, and cook as above.
Serve warm. Let cool, then store leftovers in either cellophane or wax paper bags, a large glass bowl with a dinner plate on top, or a paper bag with the end folded over to close. Plastic is not recommended, as it tends to trap moisture and lead to spoilage. Refrigerate if buns are filled or to keep for more than a few days.
Resteam leftovers, wrapped in a cotton or linen towel, on steamer tray before serving.
Note: Buns will keep for up to a few weeks if unfilled. If they start to dry out, simply resteam meal-size portions and in 5 to 12 minutes you'll have that moist, cake-like, fresh-from-the-oven flavor!
Total Calories Per Steamer Bun: 152
Fat: 1 gram
Serving tips:
- Serve dunked into soup, stew, or chili.
- Top with gravy, pasta sauce, or a thick bean soup.
- Slice open and spread like a burger bun with a bean dip, mashed vegetables, or vegetable pate.
- Top with stir-fried vegetables, coleslaw, salad, or other savory vegetable toppings.
- Fill and use in place of sandwiches for packed lunches and meals on the go.
- Serve in place of cake, muffins, or sweet rolls for breakfast or a party.
BASIC FILLED BUNS
(Makes 8 buns or rolls; serve 2 per person)
Use the Basic Savory Steamed Buns recipe above and do these additional steps:
After rolling dough into a uniform 8-inch long cylinder and cutting the dough into 1-inch pieces, take the balls of dough you have formed and flatten each ball in the palm of your hand to make a 4 to 5-inch round.
Place 2 to 3 Tablespoons of filling in the center of the circle, then pinch to seal edges. Tuck edges toward center and form into half-moon shapes. Fold edges into center.
Form into 8 balls and place seam-side down on dinner plates. Let rise and cook according to directions under the Basic Savory Steamed Buns recipe.
BASIC SWEET STEAMED BUNS
(Makes 8 buns or rolls; serve 1 or 2 per person)
If you want a coffee cake or sweet roll taste without the fat, these buns are sure to please. They can be filled or unfilled, served for dessert, at tea time, or to stand in for cake or muffins.
3 cups whole wheat pastry flour or spelt flour
1/4 ounce rapid rise yeast
1-1/4 cups diluted commercial amasake beverage or sweetened Rice Dream beverage
3/4 teaspoon salt
If using commercial or homemade amasake beverage (sold in many health food stores in several different flavors), dilute to milk consistency with water.
Prepare recipe as for Basic Savory Steamed Buns. The buns may be of the filled or unfilled variety.
Total Calories Per Unfilled Bun: 177
Fat: 1 gram
HERBED STEAMED BUNS
(Makes 8 buns or rolls; serve 1 to 2 per person)
For a garlic bread or dinner roll alternative, these buns are great dunked in savory soups or sauces to accompany a salad, steamed or saut?ed vegetables, or pasta meals.
1 recipe Basic Savory Steamed Buns dough (before rising)
3/4 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 teaspoons dried onion granules
Mix dried herbs into dough before forming into balls. Stuff 1 clove of raw, peeled garlic into the center of each bun if desired. Let rise and steam as per basic procedure.
Total Calories Per Bun: 152
Fat: 1 gram
CORN BREAD BUNS
(Makes 8 buns or rolls; serve 2 per person)
2 cups spelt or whole wheat pastry flour
1 cup blue or yellow cornmeal
1-1/4 cups water
3/4 teaspoon salt
1/4 ounce rapid rise yeast
Prepare dough, let rise, and cook as for Basic Savory Steamed Buns recipe.
Total Calories Per Bun: 164
Fat: 1 gram
CHILI BEAN FILLED BUNS
(Makes 8 buns or rolls; serve 2 per person)
1/2 cup cooked pinto, kidney, or small red beans
2 Tablespoons chopped walnuts
1 Tablespoon dried onion flakes
1 teaspoon chili powder
1/8 teaspoon cumin
1 teaspoon dried garlic granules or flakes
2 Tablespoons water, or as needed to make a thick paste
1-3 teaspoons tamari or soy sauce
1 Tablespoon minced sun-dried tomato (optional)
Mash filling with a mortar and pestle or potato masher to make a thick paste. Add just a small amount of water to blend, but not too much or filling will be too runny.
Fill each ball of unrisen Corn Bread Buns dough (see above) with 1 to 2 Tablespoons of filling. Let rise and cook as per basic procedure.
Total Calories Per Bun: 193
Fat: 2 grams
PEANUT BUTTER AND JELLY BUNS
(Makes 8 buns or rolls; serve 1 per person)
This is a real treat for kids. It's a less messy alternative for packed lunches since the filling won't fall out and get all over the sandwich bag. One bun will stand in for one average sandwich.
1 recipe Basic Savory or Sweet Steamed Buns dough (before rising)
Per bun: 1 Tablespoon peanut butter plus 1 Tablespoon fruit-sweetened jam
or jelly
Place filling inside each bun, using basic filled bun procedure. Let rise and steam per instructions above. Serve warm or at room temperature.
Variation: Use sweetened or unsweetened Corn Bread Dough (see above) for Peanut Butter and Jelly Buns.
Total Calories Per Bun Using Savory Dough: 301
Fat: 9 grams
SUPER STEAMED CINNAMON BUNS
(Makes 8 buns or rolls; serve 1 to 2 per person)
Who would have thought that you could make cinnamon buns on top of the stove? Serve them glazed or unglazed for a festive dessert or Sunday brunch treat.
1 recipe Basic Sweet Steamed Buns dough (before rising)
Filling:
1/4 - 1/3 cup chopped walnuts
1/2 cup raisins
1 teaspoon cinnamon
1/8 teaspoon salt
1 teaspoon arrowroot powder
Dash of apple juice or water to blend
Dry roast walnuts in a cast iron skillet or wok, stirring over medium heat for 4 to 6 minutes until fragrant and lightly browned. Chop finely.
Mince raisins and add along with chopped nuts, cinnamon, salt, and arrowroot powder. Mash with just enough apple juice or water to make a thick paste.
Use basic procedure to fill buns, placing 1 to 2 heaping Tablespoons of filling into each ball of sweet dough.
Let rise and steam per Basic Savory Steamed Buns procedure.
Total Calories Per Bun: 233
Fat: 3 grams
