Spaghetti Salad (Egg & Milk-Free)
スパゲティサラダ（卵乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Spaghetti salad is a Japanese take on pasta salad: the noodles are snapped into short pieces, boiled, cooled, and tossed with finely cut vegetables in a mayonnaise-style dressing. It is a favorite in Japanese school and preschool lunches, and the creamy dressing helps even hesitant eaters enjoy their cabbage, carrot and cucumber. This version uses an egg-free mayonnaise (Mayodore) and contains no dairy, so it works well when there are egg or milk allergies in the group. Everything is cut short and small so it fits neatly on a child's spoon.
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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
- 10.5 gspaghetti
- 22.5 gcabbage
- 9 gcarrot
- 13.5 gcucumber
Seasonings
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Break the spaghetti into thirds and boil it. Rinse under running water and drain well.
- 2
Cut the cabbage, carrot and cucumber into short, thin matchsticks and boil each separately. Rinse under running water to cool.
- 3
Squeeze the excess water out of the vegetables from step 2, then toss them with the spaghetti from step 1 and the seasonings.
Boil the spaghetti before the vegetables so it has time to dry off properly - you want as little water left on the noodles as possible.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 87 kcal | 174 kcal | 87 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 4.5 g | 9 g | 4.5 g |
| Carbohydrates | 10.8 g | 21.6 g | 10.8 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 120 mg | 240 mg | 120 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 87 kcal | 1.8 g | 4.5 g | 10.8 g | 1.5 g | 0.3 g | 16.5 mg | 0.2 mg | 120 mg |
| 1 adult serving | 174 kcal | 3.6 g | 9 g | 21.6 g | 3 g | 0.6 g | 33 mg | 0.3 mg | 240 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.
