について Shabu-Shabu
Thinly sliced beef swished in hot broth with vegetables — lighter than sukiyaki
How to Make Shabu-Shabu (Traditional & Healthy Version)
Shabu-Shabu is a beloved Japanese hotpot dish, renowned for its delicate flavors and communal dining experience. Originating in Osaka in the 20th century, Shabu-Shabu gets its name from the swishing sound made when thinly sliced beef is gently stirred in simmering kombu dashi. This delightful dish is an essential part of Japanese cuisine, offering a perfect balance of umami-rich broth, fresh seasonal vegetables, and premium protein sources. Enjoyed especially during colder months, Shabu-Shabu encourages togetherness, as diners gather around the nabe (hot pot) and cook their ingredients to personal preference. Light yet deeply satisfying, Shabu-Shabu stands out for its clean, subtle taste, freshness of ingredients, and emphasis on presentation. With a vibrant array of vegetables, tofu, and meats, it’s a visually stunning and nutritionally balanced dinner that highlights the elegance of Japanese home cooking. Preparing Shabu-Shabu at home is an immersive way to experience the harmony and healthfulness that define authentic Japanese cuisine.
材料(1 individual hot pot serving (approx. 500g cooked ingredients)分)
- 200g Thinly sliced beef ribeye (gyūniku - high-quality, well-marbled)
- 1 piece (10cm) Kombu (dried kelp) (for dashi broth)
- 150g Napa cabbage (hakusai, cut into bite-sized pieces)
- 4 pieces Shiitake mushrooms (remove stems)
- 50g Enoki mushrooms
- 1 small Carrot (sliced into thin rounds)
- 100g Tofu (kinugoshi (silken) tofu, cut into cubes)
- 1 stalk Negi (Japanese leek) (sliced diagonally)
- 100g Udon noodles (cooked, for finishing) - オプション
- 4 tbsp Ponzu sauce (for dipping)
- 4 tbsp Goma-dare (sesame sauce) (for dipping)
作り方
- 1
Prepare the kombu dashi by placing the kombu in 1.2 liters of cold water in a nabe or large pot. Let it soak for 10 minutes, then slowly bring to a near simmer over medium heat. Remove kombu just before boiling.
10 minutes
Do not let kombu boil to avoid bitterness and preserve umami flavor.
- 2
Arrange all vegetables, tofu, and mushrooms attractively on a large platter. Keep sliced beef chilled until ready to cook. Prepare dipping sauces in small individual bowls.
5 minutes
Use seasonal vegetables for best flavor and presentation.
- 3
Bring the dashi to a gentle simmer. Add firm vegetables (carrot, napa cabbage) and tofu first, allowing them to cook for 2-3 minutes.
3 minutes
Avoid overcrowding the pot for even cooking.
- 4
Add mushrooms and negi, simmering for another 2 minutes until just tender.
2 minutes
Mushrooms add rich umami to the broth—don’t skip them.
この料理が健康的な理由
This Shabu-Shabu recipe is health-conscious due to its reliance on fresh, minimally processed ingredients and low-fat cooking methods. Simmering rather than frying reduces calorie content, while the emphasis on vegetables ensures high fiber, antioxidants, and essential micronutrients. Dipping sauces served on the side allow for controlled sodium and fat intake, making it suitable for a range of dietary needs.
Shabu-Shabu is a nutrient-dense meal, providing lean protein from beef, essential amino acids, and a wide array of vitamins and minerals from a variety of seasonal vegetables and mushrooms. Kombu dashi is rich in minerals like iodine and adds natural umami without extra sodium. Tofu delivers plant-based protein and calcium. With low added fats and plenty of fiber, this dish supports a balanced diet and healthy digestion.
プロのヒント
- 💡Tip 1: Slice meat as thinly as possible for quick cooking and tenderness.
- 💡Tip 2: Use a portable induction or gas burner at the table for an authentic experience.
- 💡Tip 3: Skim off any foam from the broth to keep it clear and flavorful.
保存と提供
Shabu-Shabu is best enjoyed fresh, but leftover cooked ingredients and broth can be refrigerated in an airtight container for up to 2 days. Reheat gently; avoid freezing as texture may deteriorate.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 140.0 kcal |
| タンパク質 | 14.0 g |
| 炭水化物 | 5.0 g |
| 総脂質 | 7.0 g |
| 食物繊維 | 2.0 g |
