Wakame and Corn Salad
わかめとコーンのサラダ · Wakame to Kōn no Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This simple side salad pairs silky wakame seaweed and tender cabbage with pops of sweet corn, all tossed in a gentle soy-and-vinegar dressing. Children who might shy away from seaweed on its own tend to happily eat it when it comes with corn, and the dressing is warmed briefly to soften the sharpness of the vinegar so it stays mild on little tongues. In preschool kitchens, the vegetables are blanched and cooled quickly so they stay bright and safe to serve, making this an easy, refreshing dish to slip alongside rice and a main.
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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
- 6 gfresh wakame seaweedTender green seaweed sold fresh or salted in Japan and used in soups and salads. Substitute: Dried wakame, soaked in water for about 5 minutes and drained.
- 64.5 gcabbage
- 16.5 gcanned corn
Seasonings
- 3 gvegetable oil
- 3 gvinegar
- 1.5 gsoy sauce
- 0.5 gsugar
- 0.2 gsalt
About the Japanese ingredients in this recipe
- fresh wakame seaweed (生わかめ)
- Tender green seaweed sold fresh or salted in Japan and used in soups and salads. Substitute: Dried wakame, soaked in water for about 5 minutes and drained.
Directions
- 1
Soak the wakame in water to rehydrate it, then chop it finely. Cut the cabbage into short, thin strips. Boil the wakame and cabbage separately, then rinse under cold running water to cool.
- 2
Drain the canned corn well.
- 3
Combine all the dressing ingredients and heat them to cook off the sharpness of the vinegar.
- 4
Squeeze out as much water as possible from the wakame and cabbage from step 1, then toss them with the corn from step 2 and the dressing from step 3.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 58.5 kcal | 117 kcal | 58.5 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 3.3 g | 6.6 g | 3.3 g |
| Carbohydrates | 6.5 g | 12.9 g | 6.5 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 58.5 kcal | 1.5 g | 3.3 g | 6.5 g | 0.6 g | 34.5 mg | 0.3 mg |
| 1 adult serving | 117 kcal | 3 g | 6.6 g | 12.9 g | 1.2 g | 69 mg | 0.6 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.
