Enjoy the crunchy texture of green beans in Green Bean Gomaae, a traditional Japanese side dish. The flavors of sesame seeds and soy sauce complement each other, creating a delicious taste.
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What is Green Bean Gomaae?
Green Bean Gomaae is a traditional Japanese dish made with green beans and a flavorful sesame sauce. "Goma" means sesame seeds, and "ae" refers to tossing with seasonings. It is a delightful dish that combines the crunchy texture of green beans with the savory flavor of sesame seeds.
Since it is easy to prepare and provides nutritious benefits from both beans and sesame seeds, this dish is a popular choice in Japan not only for dinner but also for breakfast or in bento boxes (lunch boxes). Give it a try to recreate this familiar Japanese flavor on your own dining table.
Health benefits of sesame seeds
The key ingredient in this dish, sesame seeds, is not only known for their delightful flavor but also for their high nutritional value. They contain sesame lignans, vitamin B1, vitamin B2, calcium, iron, and magnesium, all packed into each seed. These nutrients can help lower bad cholesterol, improve liver function, and promote youthfulness.
Therefore, sesame seeds are a healthy food that you should actively include in your daily diet. Since they are better absorbed into the body when ground, green bean gomaae that uses ground seeds is an ideal way to enjoy the nutritional benefits of sesame seeds in a delicious way.
Making ground sesame seeds
To make green bean gomaae, ground sesame seeds are essential. These are commonly available in Japan, but how about in your local area?
If you can only get raw or toasted sesame seeds, you need to (toast and) grind them. It doesn't take much effort, so follow these steps to try making ground sesame seeds. The freshly ground sesame seeds have an exceptional flavor, so even if you already have some, it is worth making them to enjoy a savory flavor.
Step 1
Put the raw sesame seeds in a pot or pan and toast them over low heat. Shake the pot (or pan) constantly to prevent burning until a few sesame seeds start to pop, which should take 5-10 minutes.
Step 2
Grind the toasted sesame seeds with a mortar and pestle (or a food processor) until they reach a coarse consistency.
When using toasted sesame seeds, you only need to follow step 2. However, if you want to enhance the flavor of the sesame seeds, toast them over very low heat before step 2, shaking the pot or pan constantly to prevent burning, for about 2 minutes until you smell a savory aroma.
It is best to avoid using a non-stick coated pot or pan when toasting them because sesame seeds are so small that heating them in such a pot or pan is almost like heating an empty pot (or pan), which could potentially release harmful chemicals.
Variations of gomaae
Gomaae can be made with a variety of vegetables other than green beans. While green beans are a popular choice, it is also commonly used with spinach, broccoli, and carrots. If you enjoy this recipe, try making gomaae with your favorite vegetables.
Here is the recipe for “Spinach Gomaae.”
Ingredients
- 3.5 oz. (100g) green beans
- 1 ½ Tbsp ground white sesame seeds (When grinding raw or toasted sesame seeds, please refer to the instructions above.)
- ½ tsp sugar
- ½ Tbsp soy sauce
Step-by-step instructions
🕒 Total 10 mins
Step 1
Snap off the ends of the green beans and remove the strings that run along the seam of each bean.
Step 2
Mix ground sesame seeds, sugar, and soy sauce in a bowl.
Step 3
Fill a pot with water and bring it to a boil. Once the water comes to a boil, add salt (approximately 1% of the water's volume, not included in the recipe). Then, add the green beans and boil them for 2 minutes.
Step 4
Remove the green beans from the pot and cool them under running water. Pat them thoroughly with a paper towel.
Step 5
Cut the green beans into 3 equal pieces.
Step 6
Place the green beans in the bowl and toss them with the sesame sauce.
To Store
You can store it in the refrigerator for up to 4 days.
Tips on how to make
- Boil the green beans in salted water. Adding salt to the water helps prevent the green beans from losing their vibrant color.
Recipe Card
Green Bean Gomaae (Seasoned with Sesame Sauce)
Ingredients
- 3.5 oz. (100g) green beans
- 1 ½ Tbsp ground white sesame seeds (When grinding raw or toasted sesame seeds, please refer to the instructions above.)
- ½ tsp sugar
- ½ Tbsp soy sauce
Instructions
- Snap off the ends of the green beans and remove the strings that run along the seam of each bean.
- Mix ground sesame seeds, sugar, and soy sauce in a bowl.
- Fill a pot with water and bring it to a boil. Once the water comes to a boil, add salt (approximately 1% of the water's volume, not included in the recipe). Then, add the green beans and boil them for 2 minutes.
- Remove the green beans from the pot and cool them under running water. Pat them thoroughly with a paper towel.
- Cut the green beans into 3 equal pieces.
- Place the green beans in the bowl and toss them with the sesame sauce.
Notes
- You can store it in the refrigerator for up to 4 days.
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