Sweet Potato Sesame Salad
さつまいものごまサラダ · Satsumaimo no Goma Salada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This simple side dish pairs cubes of naturally sweet Japanese sweet potato with green beans, all tossed in a creamy dressing of mayonnaise, freshly toasted white sesame seeds, and a touch of soy sauce. The sweetness of satsumaimo is something children take to easily, and the nutty sesame gives the salad a little extra depth without any sharpness. Leaving the skin on the potato adds color and helps the cubes hold their shape, so the salad looks cheerful on a lunch tray too.
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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
- 60 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.
- 15 ggreen beans
Seasonings
- 4.5 gmayonnaise
- 2.3 gwhite sesame seeds
- 2.3 gsoy sauce
- to tastepepper
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
Cut the sweet potato into cubes, leaving the skin on, and boil until tender.
- 2
Cut the green beans into 1 cm pieces and boil.
- 3
Toast the white sesame seeds.
- 4
Drain the sweet potato and green beans well, then toss with the toasted sesame seeds and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 124.5 kcal | 249 kcal | 124.5 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 4.9 g | 9.9 g | 4.9 g |
| Carbohydrates | 20.4 g | 40.8 g | 20.4 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 60 mg | 120 mg | 60 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 124.5 kcal | 1.5 g | 4.9 g | 20.4 g | 0.5 g | 60 mg | 0.8 mg |
| 1 adult serving | 249 kcal | 3 g | 9.9 g | 40.8 g | 0.9 g | 120 mg | 1.5 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.
