Wakame and Harusame Salad
わかめの春雨サラダ · Wakame no Harusame Salad
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Harusame salad is a familiar side dish in Japanese school lunches: springy glass noodles, tender wakame seaweed, sweet corn, carrot and ham, all brought together with a mild mayonnaise dressing. The noodles slip down easily and the wakame is chopped finely, so even small children who are wary of seaweed tend to take to it. Everything is blanched and cooled under running water so the salad stays fresh and safe for lunchtime, and the noodles are cut short so they fit neatly on a child's spoon. It goes well alongside almost any Japanese main, from grilled fish to a simple bowl of rice and miso soup.
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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
- 10.5 gham
- 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 running water to cool, then cut into 3 cm lengths.
- 2
Cut the carrot and ham into short, thin strips, and rehydrate the wakame and chop it finely. Boil each separately, then rinse under running water to cool.
- 3
Briefly boil the corn as well (if it is not frozen, no heating is needed; just drain it), then rinse under running water to cool.
- 4
Squeeze the excess water out of the vegetables from step 2, then combine with the drained noodles from step 1, the corn from step 3, and the seasonings.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 100.5 kcal | 201 kcal | 100.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 5.9 g | 11.7 g | 5.9 g |
| Carbohydrates | 9.5 g | 18.9 g | 9.5 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 76.5 mg | 153 mg | 76.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 100.5 kcal | 2.4 g | 5.9 g | 9.5 g | 1 g | 0.8 g | 7.5 mg | 0 mg | 76.5 mg |
| 1 adult serving | 201 kcal | 4.8 g | 11.7 g | 18.9 g | 2.1 g | 1.5 g | 15 mg | 0 mg | 153 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.
