Cabbage Salad
キャベツサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest side dishes on the preschool menu: cabbage, carrot and cucumber cut into short, thin strips and lightly dressed with egg-free mayonnaise, salt and pepper. Unlike a raw coleslaw, each vegetable is quickly boiled first, which softens the texture so young children can chew it easily, and then cooled under running water so it stays fresh and crisp rather than limp. Cutting the strips short means they fit neatly on a small spoon or fork, and the creamy dressing makes even reluctant vegetable eaters happy to finish their bowl.
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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
- 52.5 gcabbage
- 9 gcarrot
- 13.5 gcucumber
Seasonings
- 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
- 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 cabbage, carrot and cucumber into short, thin strips and boil each vegetable separately. Rinse under running water to cool.
- 2
Squeeze the vegetables from step 1 to drain off the water, then toss with the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 49.5 kcal | 99 kcal | 49.5 kcal |
| Protein | 0.8 g | 1.5 g | 0.8 g |
| Fat | 3.5 g | 6.9 g | 3.5 g |
| Carbohydrates | 4.5 g | 9 g | 4.5 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 28.5 mg | 57 mg | 28.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 156 mg | 312 mg | 156 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 49.5 kcal | 0.8 g | 3.5 g | 4.5 g | 1.4 g | 0.3 g | 28.5 mg | 0.2 mg | 156 mg |
| 1 adult serving | 99 kcal | 1.5 g | 6.9 g | 9 g | 2.7 g | 0.6 g | 57 mg | 0.3 mg | 312 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.
