Napa Cabbage Ohitashi
白菜のおひたし · Hakusai no Ohitashi
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Ohitashi is a classic Japanese side dish of boiled vegetables lightly dressed with soy sauce - one of the simplest ways to get greens onto the table. Here, sweet napa cabbage is paired with bean sprouts and carrot, then tossed with a little soy sauce and katsuobushi (bonito flakes), which add a savory, smoky note that children love without extra salt. Everything is cut short and small so the vegetables are soft and easy for little mouths to manage, and it goes with just about any Japanese main dish.
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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
- 49.5 gnapa cabbage
- 15 gbean sprouts
- 10.5 gcarrot
- 1 gkatsuobushi (bonito flakes)Paper-thin flakes of dried, smoked bonito used for dashi and as a savory topping. Substitute: Omit, or a pinch of instant dashi powder.
Seasonings
- 1.4 gsoy sauce
About the Japanese ingredients in this recipe
- katsuobushi (bonito flakes) (かつお節)
- Paper-thin flakes of dried, smoked bonito used for dashi and as a savory topping. Substitute: Omit, or a pinch of instant dashi powder.
Directions
- 1
Cut the napa cabbage and carrot into short, thin strips and cut the bean sprouts into 2 cm pieces, then boil each vegetable separately.
- 2
Squeeze the boiled vegetables from step 1 to drain off the water well, then toss with the soy sauce and katsuobushi (bonito flakes).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 16.5 kcal | 33 kcal | 16.5 kcal |
| Protein | 1.7 g | 3.3 g | 1.7 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 16.5 kcal | 1.7 g | 0 g | 2.6 g | 0.2 g | 25.5 mg | 0.5 mg |
| 1 adult serving | 33 kcal | 3.3 g | 0 g | 5.1 g | 0.3 g | 51 mg | 0.9 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.
