Cabbage Goma-zu Ae (Sesame Vinegar Salad)
キャベツの胡麻酢和え · Kyabetsu no Gomazu Ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma-zu ae is a classic Japanese side dish: vegetables dressed in a simple mix of sesame seeds, vinegar and a little sugar and salt. Here, cabbage, carrot and cucumber are cut into short matchsticks and blanched until tender, so the salad is soft and easy for small children to chew. Gently heating the dressing softens the sharpness of the vinegar, leaving a light, sweet-tart flavor that even kids who are wary of sour foods tend to enjoy.
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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 gcabbage
- 13.5 gcarrot
- 34.5 gcucumber
Seasonings
- 3.3 gwhite sesame seeds
- 3 gvinegar
- 1.4 gsugar
- 0.5 gsalt
Directions
- 1
Cut the cabbage, carrot and cucumber into short, thin strips. Boil each vegetable separately, then rinse under cold running water to cool.
- 2
Toast the white sesame seeds (this can be skipped). Combine the seasonings and heat them to cook off the sharpness of the vinegar.
- 3
Squeeze the vegetables from step 1 to remove excess water, then toss with the dressing from step 2.
Toasting the sesame seeds 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 | 45 kcal | 90 kcal | 45 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 1.8 g | 3.6 g | 1.8 g |
| Carbohydrates | 6.3 g | 12.6 g | 6.3 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 69 mg | 138 mg | 69 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 196.5 mg | 393 mg | 196.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 45 kcal | 1.5 g | 1.8 g | 6.3 g | 2.1 g | 0.6 g | 69 mg | 0.6 mg | 196.5 mg |
| 1 adult serving | 90 kcal | 3 g | 3.6 g | 12.6 g | 4.2 g | 1.2 g | 138 mg | 1.2 mg | 393 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.
