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Pickled Vegetable Salad with Sesame Seeds

Pickled Vegetable SaladRecipe by Roberta L. Duyff, MS, RDN, FAND, CFCS

The Japanese word "sunomono" — which means "vinegared things" — refers to a salad of thinly-sliced vegetables, marinated in rice vinegar and soy sauce. The result is a salad with a slight pickled quality, sweetened with a touch of sugar. Among the many nutrient-rich fresh vegetables that may be prepared sunomono-style: broccoli, cabbage, carrots, cauliflower, celery, cucumber, daikon radish, mushrooms, onions, red radishes, scallions (green onions), snow peas, spinach, string beans, seaweed and turnips.

Ingredients

1/3 cup rice wine vinegar *
2 tablespoons water
2 tablespoons granulated sugar
1 teaspoon low-sodium soy sauce
1/2 medium English cucumber, halved lengthwise, very thinly sliced on a diagonal
2 medium carrots or daikon radishes, very thinly sliced
1 cup (3 ounces) snow peas, stem ends removed, halved crosswise
1 medium green onion, sliced lengthwise, then in 1-inch strips
1 tablespoon minced peeled ginger root
1/8 teaspoon crushed chili pepper flakes
3 cups shredded leaf lettuce
1 tablespoon toasted sesame seeds

Directions

  1. Combine the vinegar and water in a small microwave-safe bowl; blend in the sugar. Heat for 30 to 60 seconds on medium heat; mix until the sugar dissolves. Blend in the soy sauce. Set aside.
  2. Put the cucumber, carrots, snow peas, green onion, ginger root, and chili pepper flakes in a medium bowl. Pour the vinegar-soy sauce mixture over the top; toss gently until the vegetables are well coated. Cover the bowl; marinate in the refrigerator for 4 hours or overnight.
  3. Serve on a bed of lettuce, drizzling remaining marinade over the salad. Sprinkle with sesame seeds.

Cooking Notes

  • Substitute rice wine (mirin), or any sweet white wine.
  • Vary the veggies! An array of colorful vegetable — prepared sunomono-style — makes a great side dish for a party buffet or as a picnic salad, which can be prepared up to 2 days ahead.

Nutrition Information

Serves 6

Calories: 60; Calories from fat: 10; Total fat: 1; Saturated fat: 0; Trans fat: 0g; Cholesterol: 0mg; Sodium: 170mg; Total carbohydrate: 13g; Dietary fiber: 2g; Sugars: 9g; Protein: 2g