Recipes · Japanese · Side Dishes
Goma-ae (Sesame-Dressed Spinach)
One serving has 127 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (644%), manganese (82%), copper (81%), vitamin A (80%), folate (62%) and magnesium (48%). Ready in 13 minutes.
- Preparation: 10 min
- Cooking: 3 min
- Makes: 1 serving (144 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free, Low carb
- Contains: gluten, sesame, soy
Ingredients
- 120 g Spinach, raw
- 14 g Sesame seeds
- 6 g Soy sauce
- 4 g Sugar
Method
- Bring a pot of water to the boil and blanch the spinach for 1 minute until just wilted, then plunge into cold water and squeeze out the excess liquid.
- Cut the spinach into short lengths.
- Toast the sesame seeds in a dry pan for 1-2 minutes until fragrant, then grind most of them to a coarse paste with a mortar and pestle, keeping a few whole.
- Mix the ground sesame with the soy sauce and sugar to make a thick dressing.
- Toss the spinach in the dressing just before serving and sprinkle with the reserved whole sesame seeds.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 127 kcal | 6% |
| Carbohydrates | 11.9 g | |
| Water | 115 mL | |
| Fiber | 4.3 g | 15% |
| Protein | 6.4 g | 13% |
| Tryptophan | 0.11 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.49 g | |
| Lysine | 0.31 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.35 g | |
| Histidine | 0.16 g | |
| Fat | 7.5 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 257 mg | 26% |
| Copper | 0.73 mg | 81% |
| Iron | 5.4 mg | 30% |
| Magnesium | 148 mg | 48% |
| Manganese | 1.5 mg | 82% |
| Phosphorus | 157 mg | 22% |
| Potassium | 761 mg | 16% |
| Selenium | 6.1 µg | 11% |
| Sodium | 426 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.1 mg | 2% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 247 µg | 62% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 27.8 mg | 7% |
| Vitamin A | 563 µg | 80% |
| Vitamin C | 33.7 mg | 45% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.5 mg | 16% |
| Vitamin K | 579 µg | 644% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.09 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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