Green Beans with Sesame Miso Dressing
いんげんのごま味噌和え · Ingen no Goma Miso Ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma miso ae is a classic Japanese side dish: blanched vegetables tossed in a dressing of ground toasted sesame seeds, miso, a little sugar, and soy sauce. Here the green beans and carrot are cut small on the diagonal and into short matchsticks so they are easy for little mouths to manage, and the nutty, slightly sweet dressing rounds off the flavor of the beans that children sometimes find grassy. Grinding the sesame seeds after toasting brings out their aroma and helps the dressing cling to every piece.
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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
- 2.6 gwhite sesame seeds
- 1.7 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
- 0.9 gsugar
- 0.3 gsoy sauce
About the Japanese ingredients in this recipe
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Cut the green beans diagonally into 2 cm pieces and cut the carrot into short, thin matchsticks.
- 2
Boil the green beans and carrot separately, then rinse under cold running water.
- 3
Toast the sesame seeds and grind them (or crush them in a blender).
- 4
Squeeze the water out of the vegetables from step 2 well, then toss them with the ground sesame from step 3 and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 36 kcal | 72 kcal | 36 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 1.7 g | 3.3 g | 1.7 g |
| Carbohydrates | 4.4 g | 8.7 g | 4.4 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 52.5 mg | 105 mg | 52.5 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 36 kcal | 1.5 g | 1.7 g | 4.4 g | 0.3 g | 52.5 mg | 0.8 mg |
| 1 adult serving | 72 kcal | 3 g | 3.3 g | 8.7 g | 0.6 g | 105 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.
