オクラの胡麻和えOkra with Sesame Dressing (Okra no Goma-ae)

「オクラの胡麻和え」は、オクラに含まれる食物繊維やムチンが整腸作用や胃粘膜保護に役立ち、
胡麻の良質な脂質・カルシウム・ビタミンEが抗酸化や骨の健康を支えます。

低カロリーで栄養バランスが良い副菜です。

Okra with Sesame Dressing (Okra no Goma-ae)

Goma-ae is a classic style of Japanese side dish where vegetables are dressed with a savory-sweet sesame sauce.
This version uses okra, a summer vegetable loved in Japan for its unique sticky texture.

Okra provides dietary fiber and mucin, which support digestion and help protect the stomach.
Sesame seeds contribute healthy fats, calcium, and vitamin E, offering antioxidant benefits and promoting bone health.
Together, they make a nutritious and well-balanced dish that is both light and satisfying.

【材料】

オクラ　1パック

砂糖　小さじ2
醤油　小さじ2
すり胡麻　大さじ1

【作り方】

オクラは塩で揉んで水で洗い流し、ヘタを切り落としてガクの部分を軽く剥く

鍋に湯を沸かし、熱湯で2分茹でる

ザルにとり一口サイズの斜め切りにする

オクラをボールに移し、砂糖、醤油、すり胡麻を入れて良く混ぜ合わせる

Ingredients

1 pack okra

2 tsp sugar

2 tsp soy sauce

1 tbsp ground sesame seeds

Instructions

Rub the okra with salt, rinse under water, trim the stems, and lightly peel the ridges near the top.

Boil the okra in lightly salted water for about 2 minutes, then drain.

Slice diagonally into bite-sized pieces.

Place the okra in a bowl, add sugar, soy sauce, and ground sesame seeds. Mix gently until well coated, then serve.