Shoyu French Salad (Soy Sauce-Dressed Vegetables)
しょうゆフレンチ · Shoyu Furenchi
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
"Shoyu French" is a school-lunch classic: a simple oil-and-vinegar French dressing given a Japanese twist with soy sauce, tossed with finely cut cabbage, cucumber, and carrot. In preschool kitchens we blanch the vegetables rather than serving them raw, which makes them soft enough for little mouths and easy to chew, and we briefly heat the dressing so the vinegar loses its sharp edge. The result is a mild, lightly tangy salad that even children who shy away from vegetables tend to finish, especially with the nutty aroma of toasted sesame on top.
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
- 45 gcabbage
- 18 gcucumber
- 12 gcarrot
Seasonings
- 3.8 gvegetable oil
- 3.8 gvinegar
- 2.8 gsoy sauce
- 1.5 gwhite sesame seeds
Directions
- 1
Cut the cabbage, cucumber, and carrot into short, thin strips and boil each separately. Rinse under running water to cool.
- 2
Combine the vegetable oil, vinegar, and soy sauce and heat the mixture to cook off the sharpness of the vinegar.
- 3
Toast the white sesame seeds (optional).
- 4
Squeeze the vegetables from step 1 to wring out the excess water, then toss them with the dressing from step 2 and the sesame seeds from step 3.
Toasting the sesame seeds brings out a nutty aroma that makes the vegetables easier for children to eat (you can skip this step to save time).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 63 kcal | 126 kcal | 63 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 4.5 g | 9 g | 4.5 g |
| Carbohydrates | 4.8 g | 9.6 g | 4.8 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 46.5 mg | 93 mg | 46.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 174 mg | 348 mg | 174 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 63 kcal | 1.4 g | 4.5 g | 4.8 g | 1.4 g | 0.5 g | 46.5 mg | 0.3 mg | 174 mg |
| 1 adult serving | 126 kcal | 2.7 g | 9 g | 9.6 g | 2.7 g | 0.9 g | 93 mg | 0.6 mg | 348 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.
