3. Dumplings, Buns & Steamed Dishes
Steaming is the most widely used cooking method in East Asia and one of the gentlest anywhere: food stays moist, needs little oil, and turns out soft. Dumplings, buns and steamed tofu are also ideal for sharing at a table.
3.01 Cabbage, Tofu & Ginger Jiaozi
Steamed · Chinese · Inspired by Northern Chinese jiaozi · Serves 6 · 8 dumplings · 1 h 15 min
Texture: Soft · Dosha: Vata–Pitta · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Whole-wheat flour (atta) | 2½ cups (or maida/all-purpose) | 300 g |
| Water | ⅔ cup warm | 160 ml |
| Napa / Chinese cabbage | Chinese cabbage, finely chopped, salted & squeezed | 400 g |
| Tofu, firm | firm, crumbled | 200 g |
| Carrot | finely grated | 100 g |
| Ginger, fresh | 1 tbsp grated | 15 g |
| Sesame (til) oil | 1 tbsp | 15 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Rock salt (sendha namak) | ½ tsp | 3 g |
| Black pepper | white pepper | 0.5 g |
- Mix flour and warm water to a soft dough; rest 30 minutes covered.
- Salt cabbage 10 minutes; squeeze dry. Mix with tofu, carrot, ginger, sesame oil, soy and pepper.
- Roll 48 small thin rounds; fill; pleat closed.
- Boil in batches until they float plus 2 minutes, or steam 10 minutes. Serve with ginger–soy dip (E9).
Per serving (est.): 261 kcal · protein 12.5 g · fat 6.5 g · carbs 37.3 g · fibre 7.6 g · salt 0.9 g
Care notes for 55+ guests: Boiled jiaozi are softest; cut in half for small bites.
Ayurvedic note: Steamed, moist wheat with a warm-spiced vegetable filling.
Ayurvedic adaptations: Pork and chives → tofu, cabbage and ginger
Variations & further ideas: Spinach–tofu jiaozi · Pumpkin jiaozi · Pan-fried guotie (potstickers) · Jiaozi in broth
3.02 Himalayan Vegetable Momos with Paneer
Steamed · Himalayan · Inspired by Tibetan/Nepali momo · Serves 6 · 8 momos · 1 h 15 min
Texture: Soft · Dosha: Vata–Pitta · Best season: Vata season (autumn – early winter), All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Whole-wheat flour (atta) | 2½ cups | 300 g |
| Water | ⅔ cup | 160 ml |
| Cabbage | finely shredded | 300 g |
| Carrot | grated | 150 g |
| Paneer (cow's milk) | crumbled | 150 g |
| Ginger, fresh | 1 tbsp | 15 g |
| Coriander leaves | chopped | 10 g |
| Ghee (cow) | 1 tbsp | 15 g |
| Turmeric powder | pinch | 0.3 g |
| Rock salt (sendha namak) | ¾ tsp | 4 g |
| Black pepper | ¼ tsp | 0.5 g |
- Make a soft dough; rest 30 minutes.
- Sauté cabbage and carrot in ghee 3 minutes; cool; mix with paneer, ginger, coriander, turmeric, salt and pepper.
- Roll small thin rounds; fill and pleat.
- Steam on oiled racks 12 minutes. Serve with Nepali tomato–sesame achar (E9) or ginger–soy dip.
Per serving (est.): 284 kcal · protein 11.5 g · fat 8.7 g · carbs 38.2 g · fibre 7.6 g · salt 0.7 g
Care notes for 55+ guests: Soft steamed momos; mild filling.
Ayurvedic note: A Himalayan favourite; steaming keeps it light, paneer adds protein.
Ayurvedic adaptations: Yak/buff meat and onion → paneer, cabbage and ginger
Variations & further ideas: Spinach–paneer momos · Jhol momo (in soup) · Sweet khuwa momos · Buckwheat momos
3.03 Steamed Milk Buns (Mantou)
Steamed · Chinese · Inspired by Mantou · Serves 12 · 1 bun · 2 h (incl. rising)
Texture: Fluffy, soft · Dosha: Vata–Pitta (Kapha: occasional) · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Whole-wheat flour (atta) | 2½ cups (half all-purpose for softness) | 300 g |
| Cow's milk, whole | ⅔ cup + 1 tbsp warm | 170 ml |
| Baking powder / bicarbonate | 1 tsp instant yeast + ½ tsp baking powder | 5 g |
| Jaggery (gur) | 1½ tbsp | 20 g |
| Ghee (cow) | 2 tsp | 10 g |
| Rock salt (sendha namak) | pinch | 1 g |
- Mix all to a smooth dough; knead 8 minutes; rise 1 hour.
- Knock back; roll into a log; cut 12 pieces.
- Rest on paper squares 20 minutes.
- Steam 15 minutes; turn off the heat and wait 5 minutes before lifting the lid (prevents collapse).
Per serving (est.): 108 kcal · protein 3.5 g · fat 1.8 g · carbs 18.4 g · fibre 2.8 g · salt 0.1 g
Care notes for 55+ guests: Very soft bread; good with soups.
Ayurvedic note: Steamed yeast bread is lighter than baked; eat fresh and warm.
Ayurvedic adaptations: White sugar → jaggery; lard → ghee
Variations & further ideas: Pumpkin mantou · Whole-wheat mantou · Flower rolls (huajuan) · Red-bean bao (E10)
3.04 Steamed Silken Tofu with Ginger–Soy Dressing
Steamed · Chinese · Inspired by Cantonese steamed tofu · Serves 4 · ¼ block + sauce · 15 min
Texture: Very soft · Dosha: Pitta–Vata · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, silken | 1 block | 400 g |
| Ginger, fresh | 1 tbsp, fine julienne | 15 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp light | 15 ml |
| Water | 1 tbsp | 15 ml |
| Sesame (til) oil | 1 tsp | 5 g |
| Jaggery (gur) | ½ tsp | 2 g |
| Coriander leaves | leaves | 5 g |
- Slide tofu onto a plate; steam 8 minutes.
- Drain water from the plate.
- Mix soy, water and jaggery; pour over; top with ginger and coriander.
- Heat sesame oil until hot and pour over the ginger to release its aroma.
Per serving (est.): 73 kcal · protein 5.2 g · fat 4 g · carbs 4.3 g · fibre 0.2 g · salt 0.5 g
Care notes for 55+ guests: Spoon-soft, protein-rich (≈ 6 g per serving).
Ayurvedic note: Cooling tofu warmed by ginger — tofu made Vata-friendly.
Ayurvedic adaptations: Spring onion → coriander and ginger
Variations & further ideas: Steamed tofu with spinach · Steamed tofu with sesame sauce · Silken tofu with soy-ginger (cold, summer only) · Tofu custard
3.05 Steamed Tofu Custard (Egg-free Chawanmushi)
Steamed · Japanese · Inspired by Chawanmushi · Serves 4 · 1 cup · 30 min
Texture: Silky · Dosha: Pitta–Vata · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Tofu, silken | 1 block | 300 g |
| Soy milk (unsweetened) | ¾ cup + 1 tbsp unsweetened | 200 ml |
| Vegetable stock (no onion–garlic, home-made) | ⅓ cup + 1 tbsp kombu dashi | 100 ml |
| Cornflour (cornstarch) | 1 tbsp | 10 g |
| Rock salt (sendha namak) | ⅓ tsp | 2 g |
| Soy sauce / tamari (gluten-free) | 1 tsp | 5 ml |
| Green peas, fresh | ¼ cup | 40 g |
| Carrot | tiny flowers | 40 g |
| Chinese yam / nagaimo | or lotus, small dice | 40 g |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | mitsuba | 2 g |
- Blend silken tofu, soy milk, dashi, starch, salt and soy until perfectly smooth; sieve.
- Divide vegetables among 4 cups; pour custard over; cover with foil.
- Steam on gentle heat 15 minutes until just set and wobbly.
- Garnish with mitsuba.
Per serving (est.): 99 kcal · protein 6.3 g · fat 3 g · carbs 11.6 g · fibre 1.3 g · salt 0.7 g
Care notes for 55+ guests: A perfect soft-diet protein; serve warm.
Ayurvedic note: Steamed, smooth and nourishing; ginger juice can be added for Kapha.
Ayurvedic adaptations: Eggs and fish dashi → silken tofu, soy milk and kombu dashi
Variations & further ideas: Pumpkin chawanmushi · Corn chawanmushi · Sesame tofu custard · Savoury paneer custard
3.06 Steamed Kabocha with Black Sesame
Steamed · Japanese · Inspired by Kabocha no gomaae · Serves 4 · ≈150 g · 20 min
Texture: Soft · Dosha: Vata–Pitta · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Pumpkin (kaddu) | kabocha, skin on, wedges | 600 g |
| Sesame seeds (til) | 2 tbsp black sesame, toasted & ground | 20 g |
| Soy sauce / tamari (gluten-free) | 1½ tsp | 8 ml |
| Brown-rice syrup / rice malt | 2 tsp (or maple) | 10 g |
| Rock salt (sendha namak) | pinch | 1 g |
- Steam pumpkin 12–15 minutes until tender.
- Mix ground sesame, soy and rice syrup to a paste.
- Spoon over warm pumpkin.
Per serving (est.): 77 kcal · protein 2.6 g · fat 2.6 g · carbs 13 g · fibre 1.4 g · salt 0.5 g
Care notes for 55+ guests: Kabocha skin softens when steamed; peel for soft diets.
Ayurvedic note: Sweet pumpkin with sesame — very nourishing for Vata.
Variations & further ideas: Steamed sweet potato · Steamed taro with sesame · Pumpkin nimono · Pumpkin salad (warm)
3.07 Sticky Rice in Lotus Leaf (Lo Mai Gai, Vegetarian)
Steamed · Chinese · Inspired by Dim-sum lo mai gai · Serves 4 · 1 parcel · Soak 4 h · 1 h
Texture: Soft, sticky · Dosha: Vata-pacifying (heavy) · Best season: Vata season (autumn – early winter)
| Ingredient | Household measure | Quantity |
|---|---|---|
| Glutinous (sticky) rice | 1½ cups, soaked 4 h | 300 g |
| Peanuts | ⅓ cup, boiled soft | 50 g |
| Tofu, firm | pressed, diced | 120 g |
| Carrot | diced | 80 g |
| Edamame (shelled) | shelled | 60 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp + 1 tsp | 20 ml |
| Sesame (til) oil | 2 tsp | 10 g |
| Ginger, fresh | 2 tsp | 8 g |
| Star anise / Sichuan pepper / five-spice | ½ star anise, ground | 0.3 g |
| Fresh herbs (rosemary, thyme, sage, basil, parsley, oregano, dill, tarragon) | 4 dried lotus leaves (or banana leaves) | 4 g |
- Steam soaked rice 25 minutes; season with half the soy and sesame oil.
- Sauté tofu, carrot, edamame, peanuts and ginger with remaining soy and star anise.
- Soften lotus leaves in hot water; layer rice, filling, rice; fold into parcels.
- Steam 25 minutes.
Per serving (est.): 445 kcal · protein 15.5 g · fat 12.6 g · carbs 67.6 g · fibre 5.3 g · salt 0.7 g
Care notes for 55+ guests: Glutinous rice is sticky — take small bites; not for dysphagia.
Ayurvedic note: Heavy and sweet — a lunchtime festival dish for Vata; small portions for Kapha.
Ayurvedic adaptations: Chicken, sausage and shiitake → tofu, peanuts and edamame
Variations & further ideas: Zongzi (Dragon Boat dumplings) · Sticky rice with pumpkin · Banana-leaf rice (Southeast Asian) · Savoury glutinous rice bowl
3.08 Steamed Rice-Noodle Rolls (Cheung Fun) with Sweet Soy
Steamed · Chinese · Inspired by Cheung fun · Serves 4 · 3 rolls · 40 min
Texture: Very soft, silky · Dosha: Pitta–Vata · Best season: All year
| Ingredient | Household measure | Quantity |
|---|---|---|
| Rice flour | 1 cup | 120 g |
| Cornflour (cornstarch) | 2 tbsp | 20 g |
| Water | 1⅔ cups | 400 ml |
| Sesame (til) oil | 2 tsp | 10 g |
| Rock salt (sendha namak) | pinch | 1 g |
| Spinach (palak) | blanched, chopped (filling) | 100 g |
| Soy sauce / tamari (gluten-free) | 1 tbsp | 15 ml |
| Jaggery (gur) | 1 tsp | 5 g |
| Sesame seeds (til) | 1 tsp | 5 g |
- Whisk flours, water, salt and half the oil to a thin batter; rest 20 minutes.
- Oil a flat tray; pour a thin layer; scatter spinach; steam 3 minutes until translucent.
- Roll up with a scraper; repeat.
- Warm soy with jaggery and a splash of water; pour over; sprinkle sesame.
Per serving (est.): 171 kcal · protein 3.1 g · fat 3.7 g · carbs 31.1 g · fibre 1.5 g · salt 0.8 g
Care notes for 55+ guests: One of the softest dim-sum foods — barely needs chewing.
Ayurvedic note: Rice is light and cooling; steaming keeps it gentle.
Ayurvedic adaptations: Shrimp/char siu → spinach or plain
Variations & further ideas: Plain cheung fun with peanut–sesame sauce · Cheung fun with tofu · Pumpkin cheung fun · Rice-noodle rolls in broth