Sweet Potato Goma-ae (Sesame Dressed Vegetables)
さつまいもの胡麻和え · Satsumaimo no Goma-ae
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Goma-ae is one of the classic Japanese side dishes: vegetables tossed in a dressing of ground sesame seeds, a little sugar and soy sauce. This version pairs naturally sweet, soft satsumaimo with carrot and green beans, so the colors are cheerful and the flavor is mild enough that even cautious eaters happily dig in. Toasting and grinding the sesame yourself brings out a nutty aroma that makes the vegetables that much easier to love.
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
- 37.5 gJapanese sweet potato (satsumaimo)A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- 9 gcarrot
- 12 ggreen beans
Seasonings
- 2.3 gwhite sesame seeds
- 1.5 gsugar
- 1.8 gsoy sauce
About the Japanese ingredients in this recipe
- Japanese sweet potato (satsumaimo) (さつまいも)
- A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
Directions
- 1
Trim off only any blemished parts of the sweet potato, then cut it into short sticks (batons), skin on. Boil until tender and let cool slightly.
- 2
Cut the green beans into 2 cm pieces and the carrot into short, thin strips, then boil each separately. Rinse under cold running water to cool.
- 3
Toast the sesame seeds and grind them in a mortar (ready-ground sesame can be used instead).
- 4
Drain the vegetables from steps 1 and 2 well, then toss them with the ground sesame from step 3 and the seasonings.
Toasting and grinding the sesame brings out a nutty aroma that makes the vegetables easier for children to eat (you can skip this to save time if you like).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 75 kcal | 150 kcal | 75 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 16 g | 32.1 g | 16 g |
| Fiber | 2 g | 3.9 g | 2 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 51 mg | 102 mg | 51 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 217.5 mg | 435 mg | 217.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 75 kcal | 1 g | 1.4 g | 16 g | 2 g | 0.3 g | 51 mg | 0.5 mg | 217.5 mg |
| 1 adult serving | 150 kcal | 2.1 g | 2.7 g | 32.1 g | 3.9 g | 0.6 g | 102 mg | 0.9 mg | 435 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.
Ingredients in this recipe
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