Stir-Fried Mushrooms and Vegetables
きのこの野菜炒め · Kinoko no Yasai Itame
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This simple stir-fry pairs shimeji mushrooms and komatsuna (Japanese mustard spinach) with sweet carrot and a little bacon for savory flavor. Everything is cut small and cooked until tender, so even young children can manage the mushrooms and greens easily on a spoon. Seasoned with just a splash of soy sauce and a pinch of salt, it lets the vegetables and the smoky bacon do the talking, and it comes together in one pan in minutes.
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
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
- 15 gcarrot
- 15 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 45 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 10.5 gbacon
Seasonings
- 2.3 gvegetable oil
- 0.6 gsoy sauce
- 0.1 gsalt
About the Japanese ingredients in this recipe
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
Directions
- 1
Cut the carrot into short, thin matchsticks. Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely. Cut the komatsuna into 2 cm lengths and the bacon into 1 cm strips.
- 2
Heat the oil in a frying pan and stir-fry the carrot. Once it starts to soften, add the shimeji and komatsuna and stir-fry. When they are tender, add the bacon and stir-fry.
- 3
Once the komatsuna has wilted, add the seasonings and give everything a quick stir-fry.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 61.5 kcal | 123 kcal | 61.5 kcal |
| Protein | 3 g | 6 g | 3 g |
| Fat | 4.7 g | 9.3 g | 4.7 g |
| Carbohydrates | 3.5 g | 6.9 g | 3.5 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 81 mg | 162 mg | 81 mg |
| Iron | 1.4 mg | 2.7 mg | 1.4 mg |
| Potassium | 352.5 mg | 705 mg | 352.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 61.5 kcal | 3 g | 4.7 g | 3.5 g | 1.8 g | 0.6 g | 81 mg | 1.4 mg | 352.5 mg |
| 1 adult serving | 123 kcal | 6 g | 9.3 g | 6.9 g | 3.6 g | 1.2 g | 162 mg | 2.7 mg | 705 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.
