Spinach with Natto (Horenso no Natto-ae)
ほうれん草の納豆和え · Horenso no Natto-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Natto-ae is a classic Japanese side dish in which blanched vegetables are tossed with natto, and it is a favorite way to serve greens in preschool kitchens. The sticky natto clings to the spinach and carrot, so even children who tend to leave their vegetables end up eating them along with the beans. We use hikiwari natto, which is finely chopped before fermenting, because the small pieces mix in evenly and are easy for little ones to chew, while the katsuobushi and a little soy sauce add plenty of savory flavor without much salt.
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
- 52.5 gspinach
- 15 gcarrot
- 7.5 ghikiwari natto (chopped fermented soybeans)Natto made from soybeans that are cracked before fermenting, giving smaller pieces that are easier for small children to eat. Substitute: Regular natto, roughly chopped.
Seasonings
- 0.6 gkatsuobushi (dried bonito flakes)Paper-thin shavings of dried, smoked skipjack tuna that add a savory, smoky depth as a topping or stock base. Substitute: A pinch of dashi powder, or omit.
- 1.5 gsoy sauce
About the Japanese ingredients in this recipe
- hikiwari natto (chopped fermented soybeans) (挽きわり納豆)
- Natto made from soybeans that are cracked before fermenting, giving smaller pieces that are easier for small children to eat. Substitute: Regular natto, roughly chopped.
- katsuobushi (dried bonito flakes) (かつお削り節)
- Paper-thin shavings of dried, smoked skipjack tuna that add a savory, smoky depth as a topping or stock base. Substitute: A pinch of dashi powder, or omit.
Directions
- 1
Cut the spinach into 2 cm lengths and cut the carrot into short, thin matchsticks.
- 2
Boil the spinach and carrot separately, then rinse under cold running water to cool.
- 3
Squeeze out the excess water, then toss with the hikiwari natto, katsuobushi and soy sauce.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 31.5 kcal | 63 kcal | 31.5 kcal |
| Protein | 3.2 g | 6.3 g | 3.2 g |
| Fat | 0.9 g | 1.8 g | 0.9 g |
| Carbohydrates | 3.9 g | 7.8 g | 3.9 g |
| Fiber | 2.4 g | 4.8 g | 2.4 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 1.2 mg | 2.4 mg | 1.2 mg |
| Potassium | 471 mg | 942 mg | 471 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 31.5 kcal | 3.2 g | 0.9 g | 3.9 g | 2.4 g | 0.2 g | 34.5 mg | 1.2 mg | 471 mg |
| 1 adult serving | 63 kcal | 6.3 g | 1.8 g | 7.8 g | 4.8 g | 0.3 g | 69 mg | 2.4 mg | 942 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.
