について Ohitashi (Blanched Spinach)
Blanched spinach with dashi and soy sauce — teishoku side
How to Make Ohitashi (Traditional & Healthy Version)
Ohitashi is a beloved Japanese dish that highlights the natural flavors and umami of fresh, seasonal spinach. Originating from the traditional washoku (Japanese cuisine), Ohitashi is a simple yet elegant snack often served as a side dish, appetizer, or light meal. Its name comes from the verb 'hitashi', which means to soak, referring to the spinach being gently blanched and steeped in a savory dashi-based marinade. The combination of tender spinach and aromatic soy-based dressing creates a refreshing and mild taste that is both satisfying and health-conscious. In Japan, Ohitashi is celebrated for its minimalist preparation, making it a staple in the home, bento lunches, and even at izakaya (Japanese pubs). With its vibrant green color and delicate presentation, Ohitashi embodies the Japanese philosophy of appreciating seasonal produce and balancing flavors. The dish offers a subtle, earthy taste with hints of smokiness from katsuobushi (bonito flakes) and a touch of umami from dashi. For those seeking authentic Japanese cuisine with a focus on nutrition and flavor, Ohitashi delivers a wholesome experience ideal for vegan and vegetarian diets.
材料(1 small bowl (approx. 80g spinach per serving)分)
- 160g Fresh spinach (Horenso (Japanese spinach))
- 1/2 cup Dashi stock (Vegetarian dashi (kombu-based))
- 2 tbsp Soy sauce (Usukuchi (light soy sauce preferred))
- 1 tbsp Mirin (Japanese sweet rice wine)
- 1 tsp Sesame seeds (Iri goma (toasted))
- 1 tbsp Katsuobushi (Bonito flakes (omit for vegan)) - オプション
- 1/2 tsp Salt (Sea salt)
- 1 bowl Ice water (For shocking spinach)
- 1 tbsp Spring onion (Chopped, for garnish) - オプション
- 1/4 tsp Yuzu peel (Optional, for aroma) - オプション
作り方
- 1
Thoroughly wash the spinach (horenso), removing any tough stems. Prepare a large pot of boiling water and a bowl of ice water.
5 minutes
Use fresh, seasonal spinach for best flavor and color.
- 2
Blanch the spinach in boiling water for 1 minute until vibrant green and tender. Immediately transfer to ice water to stop cooking.
5 minutes
Do not overcook; spinach should retain a slight crispness.
- 3
Drain the spinach well and gently squeeze out excess water. Cut into 4-5 cm lengths for easy eating.
3 minutes
Avoid crushing the spinach to preserve texture.
- 4
In a bowl, mix dashi stock, soy sauce, mirin, and salt to create the marinade (ohitashi-dare).
2 minutes
For vegan dashi, use kombu and shiitake mushroom.
この料理が健康的な理由
This dish is a healthy choice due to its low calorie content, high nutritional density, and minimal use of oil or processed ingredients. Ohitashi promotes balanced eating by focusing on fresh, seasonal vegetables and light flavorings rich in umami. It's suitable for weight management, vegan diets, and those seeking nutrient-packed meals with authentic Japanese flavors.
Ohitashi is rich in vitamins A, C, and K, as well as folate, iron, and dietary fiber. Spinach provides plant-based protein and antioxidants, supporting immune health and digestion. The marinade, made with low-calorie ingredients like dashi and soy sauce, keeps the dish light and heart-friendly. Sesame seeds add healthy fats and minerals, while omitting katsuobushi makes it fully vegan. Ohitashi is naturally gluten-free if tamari is used, and contains no dairy.
プロのヒント
- 💡Tip 1: Use fresh, local spinach for optimal flavor and nutrition.
- 💡Tip 2: Adjust marinade to taste; balance umami and saltiness.
- 💡Tip 3: Garnish just before serving to maintain crisp texture and aroma.
保存と提供
Store Ohitashi in an airtight container in the refrigerator for up to 2 days. Keep garnishes separate to retain freshness. Consume chilled or at room temperature for best flavor.
最適な提供方法: Breakfast or Lunch
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 25.0 kcal |
| タンパク質 | 3.0 g |
| 炭水化物 | 2.0 g |
| 総脂質 | 0.5 g |
| 食物繊維 | 2.0 g |
