Crispy shredded gobo salad with sesame mayonnaise dressing

Gobo salad（ゴボウサラダ）

burdock　=　gobou,gobo

Burdock, lotus root, carrots, and cucumber cut into thin stripes and tossed in mayonnaise. This salad is one of my favorites.

The secret ingredient is ground sesame, which adds an extra richness to the flavor.

The appeal of burdock salad is the fresh, earthy aroma of burdock.

Root vegetables such as burdock and lotus root also have a great texture. Crunchy vegetables are chewed well, so they are good for making you feel full.

Burdock is not peeled with a peeler, but is scraped off with the back of a knife. By doing this, you can efficiently ingest polyphenols and dietary fiber, and you can enjoy a strong burdock aroma.

Burdock is prone to discoloration after cutting, so immediately soak it in water for about 5 minutes.

When boiling, adding a small amount of vinegar to the water can also help prevent discoloration.

A cooking tip that applies to all salads is to let boiled vegetables cool naturally without soaking them in water.

If you soak them in water, the water won’t evaporate and the vegetables will become watery.

In this recipe, boiled burdock is thoroughly drained and then soaked in soy sauce and sugar while it’s still hot. This way the heat will dissolve the sugar.

Seasoning the burdock with soy sauce and sugar before tossing it with mayonnaise gives the salad a distinct flavor.

About dietary fiber

The main function of dietary fiber is to regulate the intestines.

There are two types of dietary fiber: “soluble” and “insoluble”.

• Insoluble dietary fiber does not dissolve in water, but absorbs water and swells. This increases the volume of stool, stimulates intestinal function, and leads to the elimination of constipation.
• Improved bowel movements reduce harmful substances in the intestinal tract.
• Insoluble dietary fiber is hard and increases the number of times you chew, preventing overeating, promoting jaw development, and preventing tooth decay.

• Soluble dietary fiber slows the excretion from the stomach to the small intestine and inhibits the absorption of cholesterol and bile acids in the small intestine.
• It suppresses the absorption of sugar and fat, and gently reduces the rise in blood sugar levels and blood triglycerides after meals.
• “Soluble” dietary fiber is known to be more easily fermented than “insoluble” and therefore more likely to become food for good bacteria.

It is important to supplement dietary fiber in a balanced manner, both insoluble and soluble.

For more information on burdock, please see this article.　👉　Stir-fried burdock (Kinpira gobo)

NUTRITION FACTS of Gobo salad recipe (Burdock salad)

Total Nutrition Value 358 kcal Protein 8.3 g Fat 17.4 g Carbs 51.2 g Salt Equivalents 5.0 g Dietary fiber 12.5g

INGREDIENTS for Gobo salad recipe (Burdock salad) (4SERVINGS)

• Burdock root (150g)
  • Soy sauce (20g)
  • Sugar (10g)
• Lotus root (50g)
• Carrot (50g)
• Cucumber (50g)
  • Half-calorie mayonnaise (50g)
  • Ground sesame seeds (5g)
  • Pepper (appropriate amount)

Gobo salad recipe (Burdock salad) COOKING INSTRUCTIONS

1. Scrape off the skin of the burdock with the back of a knife. Peel the skin of the lotus root and carrot with a peeler.
2. After shredding the burdock, immediately soak it in water.
3. Use a slicer to slice the lotus root into 1.3mm slices, then cut into quarters and soak in water.
4. Use a slicer to cut the carrots into 1.3mm thick slices, then shred them.
5. Shred the cucumber as well.
6. Boil the burdock for 2 minutes and then drain completely in a colander.
7. While the burdock is still hot, soak it in soy sauce and sugar.
8. Boil the lotus root and carrot for 1 minute, drain completely in a colander.
9. Mix the burdock, lotus root, carrot and cucumber.
10. Chill well in the refrigerator.
11. Mix with mayonnaise, ground sesame and pepper.

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