Bean Sprouts in Sanbaizu (Sweet Soy Vinegar Dressing)
もやしの三杯酢 · Moyashi no Sanbaizu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sanbaizu is one of Japan's most basic dressings: vinegar, soy sauce and sugar, named after the old habit of measuring the three in cups. Here it dresses crunchy bean sprouts, fine strips of carrot and cucumber, and sweet corn for a light, refreshing side that goes with almost any main dish. The trick for children is to heat the dressing first so the sharp edge of the vinegar cooks off, leaving just a gentle sweet-sour tang that even little ones enjoy. Squeezing the boiled vegetables well before tossing keeps the salad from turning watery on the plate.
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
- 39 gbean sprouts
- 16.5 gcarrot
- 24 gcucumber
- 7.5 gwhole kernel corn (canned or frozen)
Seasonings
- 2 gsugar
- 2.4 gvinegar
- 2.4 gsoy sauce
Directions
- 1
Cut the bean sprouts into 2 cm lengths and cut the carrot and cucumber into short, fine julienne. Boil each separately, then rinse under running water to cool.
- 2
Briefly boil the corn as well, then rinse under running water to cool. (If you are not using frozen corn, there is no need to heat it; just drain it well.)
- 3
Combine all the seasonings and heat them to cook off the sharpness of the vinegar.
- 4
Squeeze the vegetables from step 1 to remove excess water, then toss with the corn from step 2 and the dressing from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 30 kcal | 60 kcal | 30 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 6.6 g | 13.2 g | 6.6 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 148.5 mg | 297 mg | 148.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 30 kcal | 1.5 g | 0 g | 6.6 g | 1.5 g | 0.3 g | 13.5 mg | 0.2 mg | 148.5 mg |
| 1 adult serving | 60 kcal | 3 g | 0 g | 13.2 g | 3 g | 0.6 g | 27 mg | 0.3 mg | 297 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.
