Green Bell Pepper and Tuna Salad (Old Version)
ピーマンのツナ和え（旧バージョン） · Piman no Tsuna Ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Green bell pepper is one of the vegetables Japanese children most often push to the side of the plate, so in preschool kitchens we pair it with something they already love: tuna. Blanching the pepper, cabbage, and carrot softens their bite, and briefly heating the soy-vinegar-sugar dressing takes the sharp edge off the vinegar, leaving a gentle, savory flavor. Freshly toasted and ground sesame ties it all together, and the tuna makes the whole bowl feel familiar and comforting.
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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
- 10.5 ggreen bell pepper
- 45 gcabbage
- 10.5 gcarrot
- 7.5 gcanned tuna in oil
Seasonings
- 2.3 gwhite sesame seeds
- 2.1 gsoy sauce
- 3 gvinegar
- 1 gsugar
Directions
- 1
Cut the green bell pepper, cabbage, and carrot into short, thin strips. Boil each separately, then rinse under running water to cool.
- 2
Drain the oil from the canned tuna.
- 3
Combine all the seasonings and heat to cook off the sharpness of the vinegar. Toast the white sesame seeds and grind them.
- 4
Squeeze the vegetables from step 1 well to remove excess water, then toss with the tuna from step 2 and the dressing and ground sesame from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 55.5 kcal | 111 kcal | 55.5 kcal |
| Protein | 2.7 g | 5.4 g | 2.7 g |
| Fat | 3 g | 6 g | 3 g |
| Carbohydrates | 4.8 g | 9.6 g | 4.8 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 51 mg | 102 mg | 51 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 55.5 kcal | 2.7 g | 3 g | 4.8 g | 0.5 g | 51 mg | 0.5 mg |
| 1 adult serving | 111 kcal | 5.4 g | 6 g | 9.6 g | 0.9 g | 102 mg | 0.9 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.
