Spinach Namul
ほうれん草のナムル · Horenso no Namuru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Namul is a Korean-style dish of seasoned vegetables, and it has become a familiar side on Japanese school lunch menus. In this version, spinach, cucumber and carrot are blanched separately, cooled, and tossed in a gentle dressing of sesame oil, salt and chicken stock. The seasoning is kept very light so the sweetness of the vegetables comes through, and the nutty aroma of sesame oil helps even children who are unsure about greens finish their portion. Squeezing the vegetables well before dressing keeps the flavor from turning watery on the plate.
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 40.5 gspinach
- 19.5 gcucumber
- 19.5 gcarrot
Seasonings
- 2 gsesame oil
- 0.2 gsalt
- 0.3 gchicken stock powder (Chinese-style)Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
- 1 gwater
About the Japanese ingredients in this recipe
- chicken stock powder (Chinese-style) (鶏ガラスープの素)
- Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
Directions
Video is in Japanese and may show a different version of this dish (other ingredients or steps). Follow the ingredients and steps on this page, especially when cooking for allergies.
- 1
Cut the spinach into 2 cm lengths, and cut the cucumber and carrot into short, thin strips.
- 2
Boil each vegetable separately, then rinse under running water to cool.
- 3
Combine the sesame oil, salt, chicken stock powder and water and heat briefly.
- 4
Squeeze the vegetables from step 2 to remove excess water, then toss with the dressing from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 36 kcal | 72 kcal | 36 kcal |
| Protein | 1.2 g | 2.4 g | 1.2 g |
| Fat | 2.1 g | 4.2 g | 2.1 g |
| Carbohydrates | 3.6 g | 7.2 g | 3.6 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 30 mg | 60 mg | 30 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 376.5 mg | 753 mg | 376.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 36 kcal | 1.2 g | 2.1 g | 3.6 g | 2 g | 0.2 g | 30 mg | 0.8 mg | 376.5 mg |
| 1 adult serving | 72 kcal | 2.4 g | 4.2 g | 7.2 g | 3.9 g | 0.3 g | 60 mg | 1.5 mg | 753 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.
