Wakame and Glass Noodle Salad
わかめの春雨サラダ（卵乳なし） · Wakame no Harusame Sarada
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Harusame salad is a familiar side dish on Japanese school lunch trays, and this version adds soft, finely chopped wakame seaweed and sweet corn to the slippery glass noodles. Kids love the chewy noodles and the gentle, creamy dressing, and the mild seasoning lets the natural sweetness of the carrot and corn come through. In preschool kitchens we dress it with egg-free mayonnaise. Please check the label of any store-bought mayonnaise, as products differ by brand. Everything is cooked, cooled under running water and squeezed well, which keeps the salad crisp and refreshing rather than watery.
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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 gharusame (glass noodles)Thin, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- 7.5 gcarrot
- 0.5 gdried cut wakameSmall pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- 13.5 gwhole kernel corn (canned or frozen)
Seasonings
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 0.2 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- harusame (glass noodles) (春雨)
- Thin, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- dried cut wakame (カットわかめ)
- Small pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Boil the harusame, rinse under cold running water to cool, then cut into 3 cm lengths.
- 2
Cut the carrot into short, thin matchsticks. Rehydrate the wakame and chop it finely. Boil the carrot and wakame separately, then rinse each under cold running water to cool.
- 3
Briefly boil the corn as well (if it is not frozen, skip the heating and simply drain it), then rinse under cold running water to cool.
- 4
Squeeze the carrot and wakame from step 2 to remove excess water, then combine with the well-drained noodles from step 1, the corn from step 3, and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 78 kcal | 156 kcal | 78 kcal |
| Protein | 0.5 g | 0.9 g | 0.5 g |
| Fat | 4.4 g | 8.7 g | 4.4 g |
| Carbohydrates | 9.3 g | 18.6 g | 9.3 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 46.5 mg | 93 mg | 46.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 78 kcal | 0.5 g | 4.4 g | 9.3 g | 1 g | 0.5 g | 7.5 mg | 0 mg | 46.5 mg |
| 1 adult serving | 156 kcal | 0.9 g | 8.7 g | 18.6 g | 2.1 g | 0.9 g | 15 mg | 0 mg | 93 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.
