Bean Sprout Goma-ae (Sesame Dressed Vegetables)
もやしの胡麻和え · Moyashi no Goma-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma-ae is one of the most familiar side dishes in Japan: cooked vegetables tossed in a simple dressing of ground sesame, sugar and soy sauce. This version uses bean sprouts, carrot and green beans, all cut short so they are easy for little mouths to manage. The nutty aroma of freshly toasted sesame softens the flavor of the vegetables, which is often all it takes for children to happily eat their greens.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 34.5 gbean sprouts
- 15 gcarrot
- 15 ggreen beans
Seasonings
- 2.7 gwhite sesame seeds
- 1.4 gsugar
- 2 gsoy sauce
Directions
- 1
Cut the bean sprouts into 2 cm lengths, cut the carrot into short thin matchsticks, and cut the green beans diagonally into 2 cm pieces. Boil each vegetable separately, then rinse under cold running water to cool.
- 2
Toast the white sesame seeds in a dry pan, then grind them (pre-ground sesame can be used instead).
- 3
Squeeze the vegetables from step 1 to remove excess water, then toss with the ground sesame from step 2 and the seasonings.
Toasting and grinding the sesame seeds brings out a nutty aroma that makes the vegetables easier for children to eat. To save time, you can skip this step and use pre-ground sesame.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 37.5 kcal | 75 kcal | 37.5 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 4.9 g | 9.9 g | 4.9 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 48 mg | 96 mg | 48 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 129 mg | 258 mg | 129 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 37.5 kcal | 1.8 g | 1.5 g | 4.9 g | 1.5 g | 0.3 g | 48 mg | 0.5 mg | 129 mg |
| 1 adult serving | 75 kcal | 3.6 g | 3 g | 9.9 g | 3 g | 0.6 g | 96 mg | 0.9 mg | 258 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
Ingredients in this recipe
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