Gobo Salad (Japanese Burdock Root Salad)
ごぼうサラダ · Gobo Salad
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Gobo salad is a Japanese deli-counter classic: thin strips of burdock root tossed in a creamy sesame dressing. In this preschool version the gobo, carrot and cucumber are cut into short matchsticks and briefly boiled, so they are soft enough for little teeth while still keeping a gentle crunch. A touch of miso in the dressing gives it a rounded, savory depth that children take to easily, and using egg-free mayonnaise keeps it friendly for kids with egg allergies.
Wheat-free, but uses miso (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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
- 27 ggobo (burdock root)A long, slender, earthy-tasting root vegetable with a pleasant crunch, usually scraped rather than peeled. Substitute: Parsnip or carrot.
- 24 gcucumber
- 16.5 gcarrot
Seasonings
- 1.5 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 1.5 gwhite sesame seeds
About the Japanese ingredients in this recipe
- gobo (burdock root) (ごぼう)
- A long, slender, earthy-tasting root vegetable with a pleasant crunch, usually scraped rather than peeled. Substitute: Parsnip or carrot.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Cut the gobo, cucumber and carrot into short, thin matchsticks. Boil each separately, then rinse under cold running water to cool.
- 2
Toast the white sesame seeds in a dry pan (this can be skipped).
- 3
Squeeze the vegetables from step 1 well to remove excess water, then toss with the sesame seeds from step 2 and the dressing ingredients.
Toasting the sesame seeds brings out a nutty aroma that makes the vegetables easier for children to eat (though you can skip this step to save time).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 78 kcal | 156 kcal | 78 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 5.3 g | 10.5 g | 5.3 g |
| Carbohydrates | 7.7 g | 15.3 g | 7.7 g |
| Fiber | 2.4 g | 4.8 g | 2.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 42 mg | 84 mg | 42 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 198 mg | 396 mg | 198 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 78 kcal | 1.4 g | 5.3 g | 7.7 g | 2.4 g | 0.3 g | 42 mg | 0.3 mg | 198 mg |
| 1 adult serving | 156 kcal | 2.7 g | 10.5 g | 15.3 g | 4.8 g | 0.6 g | 84 mg | 0.6 mg | 396 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.
