Hijiki no Nimono (Simmered Hijiki Seaweed)
ひじきの煮物 · Hijiki no Nimono
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Hijiki no nimono is one of the most familiar side dishes in Japanese home cooking and a regular on school lunch trays: fine strands of hijiki seaweed simmered with carrot and aburaage in a gently sweet soy and dashi broth. The seasoning is mild and the seaweed turns soft and slippery, which makes it easy for even little ones to eat, and the bright green beans folded in at the end add color and a bit of crunch. Toasting the carrot and hijiki in a little sesame oil first gives the dish a warm, savory aroma that helps the flavors soak in as it simmers.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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
- 3.2 gdried hijiki seaweedShort, black strands of dried seaweed with a mild, earthy flavor that are soaked before simmering. Substitute: Dried wakame or arame.
- 12.6 gcarrot
- 3.8 gaburaage (fried tofu pouch)Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
- 5.1 ggreen beans
Seasonings
- 1.5 gsesame oil
- 45 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 1.3 gsugar
- 2.6 gsoy sauce
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.
- aburaage (fried tofu pouch) (油揚げ)
- Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
Directions
Video is in Japanese — the steps below are synced to it, so tap ▶ on a step to jump to that moment.
- 1
Soak the hijiki in water for 10 minutes to rehydrate.
- 2
Cut the carrot into thin strips about 4 cm long. Pour boiling water over the aburaage to remove excess oil, cut it lengthwise into 4 strips, then cut into thin strips.
- 3
Cut the green beans diagonally into 3 cm pieces, boil in hot water for 3 to 4 minutes, then rinse under running water to cool.
- 4
Heat the sesame oil in a pot, add the carrot, and sauté over low heat for 2 minutes. Add the hijiki and sauté for 1 minute, then add the aburaage, dashi stock, and sugar and simmer over low heat for 15 minutes.
- 5
Add the soy sauce and simmer over low heat for 3 minutes, then turn off the heat and stir in the green beans from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 46.5 kcal | 93 kcal | 46.5 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 3 g | 6 g | 3 g |
| Carbohydrates | 4.8 g | 9.6 g | 4.8 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 51 mg | 102 mg | 51 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 294 mg | 588 mg | 294 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 46.5 kcal | 1.8 g | 3 g | 4.8 g | 2.1 g | 0.5 g | 51 mg | 0.3 mg | 294 mg |
| 1 adult serving | 93 kcal | 3.6 g | 6 g | 9.6 g | 4.2 g | 0.9 g | 102 mg | 0.6 mg | 588 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.
