Cabbage and Soybean Salad
キャベツの大豆サラダ（乳・卵なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This colorful salad is a regular on our preschool lunch menu: little cubes of carrot, cucumber, cabbage and ham tossed with soybeans in a light, creamy dressing. The trick that makes children reach for the beans is toasting them in a dry pot with a splash of soy sauce first, so every soybean carries a hint of savory flavor before it meets the dressing. Everything is cut to about 1 cm so it fits neatly on a small spoon, and in school kitchens even the cucumber and ham get a quick dip in boiling water for food safety before being cooled and mixed in.
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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
- 11.3 gcarrot
- 11.3 gcucumber
- 45 gcabbage
- 9 gham
- 22.5 gboiled soybeans (canned or vacuum-packed)Plain cooked whole soybeans sold in cans or pouches, ready to use. Substitute: Canned chickpeas or white beans.
Seasonings
- 1.2 gsoy sauce
- 6 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- boiled soybeans (canned or vacuum-packed) (大豆水煮)
- Plain cooked whole soybeans sold in cans or pouches, ready to use. Substitute: Canned chickpeas or white beans.
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Cut the carrot and cucumber into 1 cm dice, and the cabbage and ham into 1 cm squares.
- 2
Put the soybeans and soy sauce in a pot and toast over low heat for 2 minutes, shaking the pot now and then, so the beans take on a light seasoning. Let them cool slightly.
- 3
Start the carrot in cold water and boil for 5 minutes after it comes to a boil; boil the cabbage in boiling water for 4 minutes, and the cucumber and ham in boiling water for 1 minute. Rinse under cold running water to cool.
- 4
Squeeze the cooled vegetables and ham to remove excess water, then toss with the seasoned soybeans and the dressing ingredients. Chill in the refrigerator to let the flavors meld.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 105 kcal | 210 kcal | 105 kcal |
| Protein | 5.9 g | 11.7 g | 5.9 g |
| Fat | 7.2 g | 14.4 g | 7.2 g |
| Carbohydrates | 4.7 g | 9.3 g | 4.7 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 43.5 mg | 87 mg | 43.5 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 105 kcal | 5.9 g | 7.2 g | 4.7 g | 0.8 g | 43.5 mg | 0.8 mg |
| 1 adult serving | 210 kcal | 11.7 g | 14.4 g | 9.3 g | 1.5 g | 87 mg | 1.5 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.
