Wafu Salad (Japanese-Style Salad)
和風サラダ · Wafu Salad
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Wafu salad simply means "Japanese-style salad": here it is finely shredded cabbage, carrot and cucumber dressed with miso, vinegar, a little sugar and sesame oil. Blanching the vegetables briefly softens them so they are easy for small children to chew, and it takes the sharp edge off the raw cabbage and cucumber. The dressing is gentle and slightly sweet, with just enough nutty sesame aroma to make plain vegetables disappear from the plate. It is a handy side dish that fits alongside rice, fish or a stir-fry.
Wheat-free, but uses miso (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 gcabbage
- 18 gcarrot
- 9 gcucumber
Seasonings
- 0.8 gvinegar
- 0.8 gsugar
- 2.3 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
- 0.5 gsesame oil
About the Japanese ingredients in this recipe
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Cut the cabbage, carrot and cucumber into short, thin strips and boil each vegetable separately. Rinse under running water to cool.
- 2
Squeeze the vegetables from step 1 to remove the excess water, then toss with the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 28.5 kcal | 57 kcal | 28.5 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 0.6 g | 1.2 g | 0.6 g |
| Carbohydrates | 5.1 g | 10.2 g | 5.1 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 27 mg | 54 mg | 27 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 153 mg | 306 mg | 153 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 28.5 kcal | 1 g | 0.6 g | 5.1 g | 1.5 g | 0.3 g | 27 mg | 0.3 mg | 153 mg |
| 1 adult serving | 57 kcal | 2.1 g | 1.2 g | 10.2 g | 3 g | 0.6 g | 54 mg | 0.6 mg | 306 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.
