Fava Bean Potato Salad
そら豆のポテトサラダ · Soramame no Potato Salad
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fava beans (soramame) are a sign of late spring in Japan, and this potato salad is a gentle way to introduce them to children. The beans are peeled of their thin skins and halved so they are soft and easy to chew, then folded into fluffy mashed potato with sweet corn and little cubes of carrot. A splash of vinegar and salt goes onto the hot potatoes first, so the flavor soaks in and you need only a modest amount of mayonnaise at the end.
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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
- 22.5 gfava beans (broad beans)
- 39 gpotato
- 7.5 gcarrot
- 6 gcanned corn
Seasonings
- 7.5 gmayonnaise
- 0.2 gsalt
- 0.5 gvinegar
Directions
- 1
Remove the fava beans from their pods, score each bean with a knife, peel off the thin skin and cut in half. Boil, then rinse under cold running water.
- 2
Cut the potatoes into thick quarter-rounds (icho-giri), boil, and drain. Return them to the pot and mash while stirring over the heat to drive off excess moisture.
- 3
While the potatoes are still hot, transfer them to a bowl and mix in the vinegar and salt.
- 4
Cut the carrot into small dice, boil, then rinse under cold running water to cool. Drain the canned corn in a colander.
- 5
Drain the fava beans (step 1) and carrot and corn (step 4) well, then combine with the seasoned potatoes (step 3) and the mayonnaise.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 103.5 kcal | 207 kcal | 103.5 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 5.9 g | 11.7 g | 5.9 g |
| Carbohydrates | 10.4 g | 20.7 g | 10.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 9 mg | 18 mg | 9 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 103.5 kcal | 3.5 g | 5.9 g | 10.4 g | 0.3 g | 9 mg | 0.8 mg |
| 1 adult serving | 207 kcal | 6.9 g | 11.7 g | 20.7 g | 0.6 g | 18 mg | 1.5 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.
