Harusame Salad (Glass Noodle Salad)
春雨サラダ · Harusame Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Harusame salad is one of the classic side dishes of Japanese school lunch: slippery glass noodles tossed with fine matchsticks of carrot, cucumber, and ham in a gentle, creamy dressing. Harusame are thin, translucent noodles made from starch (usually potato or sweet potato starch in Japan, or mung bean starch); look for them in Asian grocery stores or swap in any glass noodles. Children love the springy, slurpable texture, and the mild seasoning lets the sweetness of the vegetables come through. In preschool kitchens we boil every ingredient, even the cucumber, for food safety, and then cool everything quickly under running water so the salad stays crisp and refreshing.
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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, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- 7.5 gcarrot
- 18 gcucumber
- 10.5 gham
Seasonings
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- harusame (glass noodles) (春雨)
- Thin, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Boil the harusame, then cut into 3 cm lengths. Rinse under running water to cool.
- 2
Cut the carrot, cucumber, and ham into short, fine matchsticks and boil each one separately. Rinse under running water to cool.
- 3
Squeeze the noodles and the vegetables and ham from steps 1 and 2 to remove excess water, then toss with the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 91.5 kcal | 183 kcal | 91.5 kcal |
| Protein | 2.1 g | 4.2 g | 2.1 g |
| Fat | 5.9 g | 11.7 g | 5.9 g |
| Carbohydrates | 7.4 g | 14.7 g | 7.4 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 91.5 mg | 183 mg | 91.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 91.5 kcal | 2.1 g | 5.9 g | 7.4 g | 0.6 g | 0.6 g | 7.5 mg | 0 mg | 91.5 mg |
| 1 adult serving | 183 kcal | 4.2 g | 11.7 g | 14.7 g | 1.2 g | 1.2 g | 15 mg | 0 mg | 183 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.
