Kaori-ae (Sesame-Soy Dressed Vegetables)
香り和え · Kaori-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Kaori-ae means "fragrant dressed vegetables," and the name says it all: the aroma of toasted sesame seeds and a little sesame oil is what makes this simple boiled-vegetable side so appealing. Bean sprouts, green beans and carrot are cut short so they are easy for small children to scoop up and chew, then tossed in a light soy-and-sugar dressing that is gentle enough for toddlers but still full of flavor. It is a quick, colorful side that goes with almost any Japanese-style main, and children who usually leave their vegetables tend to finish this one.
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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
- 39 gbean sprouts
- 24 ggreen beans
- 16.5 gcarrot
Seasonings
- 1.8 gsesame oil
- 2.4 gsoy sauce
- 1 gsugar
- 1 gwhite sesame seeds
Directions
- 1
Cut the carrot into short matchsticks, cut the bean sprouts into short pieces, and slice the green beans diagonally into short pieces. Boil each vegetable separately, then rinse under running water to cool.
- 2
Toast the sesame seeds.
- 3
Squeeze the vegetables from step 1 well to remove excess water, then toss them with the sesame seeds from step 2 and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 45 kcal | 90 kcal | 45 kcal |
| Protein | 1.7 g | 3.3 g | 1.7 g |
| Fat | 2.4 g | 4.8 g | 2.4 g |
| Carbohydrates | 4.5 g | 9 g | 4.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 33 mg | 66 mg | 33 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 45 kcal | 1.7 g | 2.4 g | 4.5 g | 0.3 g | 33 mg | 0.6 mg |
| 1 adult serving | 90 kcal | 3.3 g | 4.8 g | 9 g | 0.6 g | 66 mg | 1.2 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.
