Hijiki Mayonnaise Salad
ひじきのマヨネーズサラダ （乳・卵なし） · Hijiki no Mayonēzu Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hijiki is a mild, mineral-rich seaweed that Japanese home cooks usually simmer in soy sauce, but in this preschool version it goes into a creamy salad with carrot, cucumber and sweet corn. The hijiki is first dried out in the pan with a little soy sauce, so every strand carries a savory note that blends beautifully with the mayonnaise dressing. Soft, cool and gently seasoned, it is a salad that children tend to take to right away, and the bright orange, green and yellow make the black seaweed look inviting on the plate.
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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
- 1.8 gdried hijiki seaweedShort, black strands of dried seaweed with a mild, earthy flavor that are soaked before simmering. Substitute: Dried wakame or arame.
- 10.5 gcarrot
- 18 gcucumber
- 15 gwhole kernel corn (canned or frozen)
Seasonings
- 0.6 gsoy sauce
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.1 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- dried hijiki seaweed (干しひじき)
- Short, black strands of dried seaweed with a mild, earthy flavor that are soaked before simmering. Substitute: Dried wakame or arame.
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Soak the dried hijiki in water for 10 minutes to rehydrate it. Boil it in hot water for 5 minutes, drain in a colander, then return it to the emptied pot.
- 2
Add the soy sauce and stir. Cook over medium heat for about 2 minutes, stirring, until the liquid has evaporated, so the hijiki takes on the seasoning. Let it cool slightly.
- 3
Cut the carrot and cucumber into thin strips about 4 cm long. Drain the corn in a colander.
- 4
Start the carrot in cold water, bring to a boil and cook for 3 minutes; boil the cucumber in hot water for 1 minute. Rinse both under running water to cool.
- 5
Squeeze the carrot and cucumber well to remove excess water, then combine with the corn, the seasoned hijiki and the dressing ingredients. Chill in the refrigerator to let the flavors come together.
Cooking Notes
Seasoning the hijiki first helps it blend with the egg-free mayonnaise and makes the salad taste much better.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 46.5 kcal | 93 kcal | 46.5 kcal |
| Protein | 0.9 g | 1.8 g | 0.9 g |
| Fat | 2.8 g | 5.7 g | 2.8 g |
| Carbohydrates | 4.9 g | 9.9 g | 4.9 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 46.5 kcal | 0.9 g | 2.8 g | 4.9 g | 0.5 g | 25.5 mg | 0.3 mg |
| 1 adult serving | 93 kcal | 1.8 g | 5.7 g | 9.9 g | 0.9 g | 51 mg | 0.6 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.
