Cabbage Sesame Mayo Salad
キャベツの胡麻マヨサラダ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This simple side salad pairs blanched cabbage and carrot with sweet corn in a dressing of egg-free mayonnaise, toasted ground sesame, a little vinegar, sugar and soy sauce. Sesame-mayo dressings are a staple of Japanese home cooking and school lunches, and the nutty, slightly sweet flavor is one that children take to easily, even those who are not usually keen on raw vegetables. In preschool kitchens we blanch the vegetables first so they are soft enough for little mouths, and we use egg-free mayo, so the dish is made without egg (always check the label of store-bought mayonnaise, as products differ by brand).
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
- 52.5 gcabbage
- 12 gcarrot
- 15 gwhole kernel corn (canned or frozen)
Seasonings
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 2.3 gwhite sesame seeds
- 1.8 gvinegar
- 1 gsugar
- 0.5 gsoy sauce
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 into 2 cm squares and the carrot into short julienne strips.
- 2
Boil the vegetables from step 1 and the corn separately (if the corn is not frozen, there is no need to cook it; just drain it well), then rinse under running water to cool.
- 3
Toast the white sesame seeds and grind them (ready-ground sesame seeds can be used instead).
- 4
Squeeze the cooled vegetables from step 2 to remove excess water, then toss with the ground sesame from step 3 and the dressing ingredients.
Toasting and grinding 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 if you like).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 72 kcal | 144 kcal | 72 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 4.1 g | 8.1 g | 4.1 g |
| Carbohydrates | 8.3 g | 16.5 g | 8.3 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 52.5 mg | 105 mg | 52.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 166.5 mg | 333 mg | 166.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 72 kcal | 1.5 g | 4.1 g | 8.3 g | 2 g | 0.3 g | 52.5 mg | 0.3 mg | 166.5 mg |
| 1 adult serving | 144 kcal | 3 g | 8.1 g | 16.5 g | 3.9 g | 0.6 g | 105 mg | 0.6 mg | 333 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.
