Healthy Gobo Salad: High-Fiber Japanese Burdock & Lotus Root Recipe

Gobo Salad (Japanese Burdock Root Salad)

Gobo Salad is a classic Japanese “depachika” (deli-style) side dish. It features earthy burdock root and crunchy lotus root tossed in a creamy, savory sesame-mayonnaise dressing.

Why You’ll Love This Recipe

• Textural Delight: The combination of burdock and lotus root provides a satisfying crunch that promotes mindful eating.
• Nutrient-Dense: By scraping the skin rather than peeling, we preserve the fiber and polyphenols concentrated near the surface.
• The Aroma: The skin of the burdock contains the most “earthy” fragrance. Scraping instead of peeling is essential for an authentic Japanese taste.
• Gut Health: With over 12g of fiber per recipe, this dish is an excellent choice for supporting digestion and satiety.

Ingredients (4 Servings)

Step-by-Step Instructions

1. Prep the Roots: Scrape the burdock skin with the back of a knife to preserve aroma. Shred immediately and soak in water (with a splash of vinegar) for 5 minutes to prevent discoloration.
2. Slice the Rest: Peel and slice the lotus root and carrots into thin 1.3mm strips. Shred the cucumber.
3. The 2-Minute Blanch: Boil the burdock and lotus root for 2 minutes. Drain thoroughly in a colander. Pro Tip: Let the vegetables cool naturally; do not rinse with cold water, as this prevents them from becoming watery.
4. Hot Seasoning: While the burdock root and lotus root are still hot, mix them with soy sauce and sugar. The residual heat will melt the sugar and allow the flavors to penetrate thoroughly.
5. Quick blanching: Boil the carrots for 1 minute, then drain thoroughly.
   • You can use raw carrots instead of boiling them, depending on your preference.
6. Chill: Combine all vegetables (including cucumber) and chill in the refrigerator.
7. Finish & Serve: Just before serving, mix in the half-calorie mayonnaise, ground sesame seeds, and pepper.

Nutrition Facts (Per Recipe)

• Calories: 347 kcal
• Protein: 8.3 g
• Total Fat: 15.2 g
• Total Carbohydrates: 51.3 g
• Dietary Fiber: 12.1 g
• Sodium: 5.3 g

Related Link🔗

Burdock root is a “gut health” powerhouse, boasting some of the highest fiber content among vegetables. It’s an incredible ingredient for supporting digestion and helping to stabilize blood sugar levels. Beyond this salad, there are so many ways to unlock the full potential of burdock in your kitchen! Be sure to explore my recipe collections below to add more healthy variety to your daily meals.

• 👉 [Recommended Recipes Using Burdock Roots]
• 👉 [High-Fiber Healthy Recipes to Support Your Gut Health]

📖Read the Japanese version of this article here! [【管理栄養士の腸活レシピ】シャキシャキごぼうサラダの作り方｜高食物繊維＆ギルトフリー]　　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!