Cabbage and Soybean Salad
キャベツの大豆サラダ · Kyabetsu no Daizu Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple side salad from the preschool lunch menu: small dice of cabbage, carrot and cucumber, briefly boiled so they are soft enough for little mouths, then tossed with chopped soybeans in a light mayonnaise dressing. The soybeans are toasted with a splash of soy sauce first, which gives them a savory, slightly nutty flavor that keeps children coming back for more. Everything is cut to about 1cm so it fits neatly on a toddler's spoon. The dressing uses Mayodore, an egg-free mayonnaise, and the dish is made without egg or milk; regular mayonnaise contains egg, and products differ by brand, so please check the label.
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
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
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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
- 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
- 0.9 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, cucumber and cabbage into 1cm dice and boil each separately.
- 2
Roughly chop (or mash) the soybeans, then toast them in a pan with the soy sauce to season them.
- 3
Squeeze the excess water out of the vegetables from step 1, then toss them with the soybeans from step 2 and the remaining seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 85.5 kcal | 171 kcal | 85.5 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 5.7 g | 11.4 g | 5.7 g |
| Carbohydrates | 6.1 g | 12.3 g | 6.1 g |
| Fiber | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 43.5 mg | 87 mg | 43.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 267 mg | 534 mg | 267 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 85.5 kcal | 4.2 g | 5.7 g | 6.1 g | 3.2 g | 0.5 g | 43.5 mg | 0.6 mg | 267 mg |
| 1 adult serving | 171 kcal | 8.4 g | 11.4 g | 12.3 g | 6.3 g | 0.9 g | 87 mg | 1.2 mg | 534 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.
