Green Bean Goma-ae (Sesame Dressed Green Beans)
いんげんの胡麻和え · Ingen no Goma-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma-ae is one of the most familiar side dishes in Japanese home cooking and school lunches: blanched vegetables tossed in a dressing of freshly ground sesame seeds, sugar and soy sauce. Here it is made with green beans and a little carrot for color. The nutty, gently sweet sesame coating takes the edge off the green vegetables, so even children who usually push beans aside tend to finish them. Toasting and grinding the sesame seeds just before mixing is what gives the dish its aroma, so it is worth the extra minute.
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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 ggreen beans
- 24 gcarrot
Seasonings
- 2.7 gwhite sesame seeds
- 1.2 gsugar
- 1.5 gsoy sauce
Directions
- 1
Cut the green beans into 3 to 4 cm lengths and the carrot into short, thin strips, then boil each separately. Rinse under running water to cool.
- 2
Toast the sesame seeds, then grind them in a mortar (suribachi).
- 3
Drain the vegetables from step 1 well, then toss with the ground sesame from step 2 and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 36 kcal | 72 kcal | 36 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 4.5 g | 9 g | 4.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 52.5 mg | 105 mg | 52.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 36 kcal | 1.4 g | 1.5 g | 4.5 g | 0.3 g | 52.5 mg | 0.6 mg |
| 1 adult serving | 72 kcal | 2.7 g | 3 g | 9 g | 0.6 g | 105 mg | 1.2 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.
