Harusame Salad (Glass Noodle Salad)
はるさめサラダ · Harusame Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Harusame are thin, translucent noodles made from potato or mung bean starch, and in Japan they are a familiar salad ingredient rather than a soup one. Tossed with slivers of carrot, cucumber and ham in a light mayonnaise dressing, they turn into a mild, slippery side dish that even picky eaters happily slurp up. Everything is cut short and thin so it is easy for small children to scoop up with a spoon or fork, and in preschool kitchens we blanch even the cucumber and ham for food safety before chilling them under running water.
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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
- 6 gharusame (glass noodles)Thin, clear noodles made from potato or mung bean starch. Substitute: Mung bean vermicelli or thin rice vermicelli.
- 7.5 gcarrot
- 18 gcucumber
- 10.5 gham
Seasonings
- 7.5 gmayonnaise
- 0.2 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- harusame (glass noodles) (はるさめ)
- Thin, clear noodles made from potato or mung bean starch. Substitute: Mung bean vermicelli or thin rice vermicelli.
Directions
- 1
Boil the harusame and cut into 3 cm lengths. Cut the carrot and cucumber into short, fine matchsticks and boil each separately. Rinse everything under cold running water to cool.
- 2
Cut the ham into short, thin strips and boil briefly. Rinse under cold running water to cool.
- 3
Drain the noodles, vegetables and ham well, then toss with the mayonnaise, salt and pepper.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 99 kcal | 198 kcal | 99 kcal |
| Protein | 2.3 g | 4.5 g | 2.3 g |
| Fat | 7.2 g | 14.4 g | 7.2 g |
| Carbohydrates | 6.8 g | 13.5 g | 6.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 9 mg | 18 mg | 9 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 99 kcal | 2.3 g | 7.2 g | 6.8 g | 0.6 g | 9 mg | 0.2 mg |
| 1 adult serving | 198 kcal | 4.5 g | 14.4 g | 13.5 g | 1.2 g | 18 mg | 0.3 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.
