Cabbage Goma-ae (Sesame Dressed Cabbage)
キャベツの胡麻和え · Kyabetsu no Goma-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma-ae is one of the most common side dishes in Japanese home cooking and school lunches: boiled vegetables tossed in a dressing of ground sesame, a little sugar and soy sauce. Here it is made with cabbage and carrot, cut into short thin strips so they are easy for small mouths to chew and fit neatly on a spoon. The nutty aroma of freshly toasted sesame softens the taste of the vegetables, which is often all it takes for children who are wary of greens to clean their plates.
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.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 60 gcabbage
- 15 gcarrot
Seasonings
- 2.7 gwhite sesame seeds
- 1.2 gsugar
- 2.3 gsoy sauce
Directions
- 1
Cut the cabbage and carrot into short, thin strips. Boil each separately, then rinse under cold running water to cool.
- 2
Toast the white sesame seeds and grind them (ready-ground sesame can be used instead).
- 3
Squeeze the vegetables from step 1 well to remove excess water, then toss with the sesame from step 2 and the seasonings.
Toasting and grinding the sesame brings out a nutty aroma that makes the vegetables easier for children to eat (you can skip this step to save time).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 42 kcal | 84 kcal | 42 kcal |
| Protein | 1.7 g | 3.3 g | 1.7 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 6.3 g | 12.6 g | 6.3 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 63 mg | 126 mg | 63 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 178.5 mg | 357 mg | 178.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 42 kcal | 1.7 g | 1.5 g | 6.3 g | 1.8 g | 0.3 g | 63 mg | 0.5 mg | 178.5 mg |
| 1 adult serving | 84 kcal | 3.3 g | 3 g | 12.6 g | 3.6 g | 0.6 g | 126 mg | 0.9 mg | 357 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.
