Mountain Greens Unveiled: Exploring Sansai in Japanese Cuisine

Experience the earthy taste of the wild with sansai Japanese vegetables. These edible plants lend a fresh perspective to modern cuisine by connecting food lovers with the seasonality of nature. In this post, we’ll explore the concept and types of sansai in Japan, as well as how they can be used in creative fusion dishes. Let’s dive in!

Introduction to Sansai: Japan’s Wild Green Treasures

Sansai refers to wild edible plants that typically grow in Japan’s mountainous regions. In English, the term “sansai” literally translates to “mountain vegetables.” However, plants that are grown in farm fields may also be sansai, depending on their cultivars. Examples of sansai are bracken shoots (warabi), bamboo shoots of the Sasa kurilensis variety (Chishima-zasa), Helwingia japonica (Hana-ikada), and Japanese parsley (seri).

The concept of sansai stems from a need to enjoy the gift of nature, particularly during spring, when most sansai vegetables are in season. These wild plants connect people with nature and the changing seasons. Foragers go into the wild and pick the vegetables directly from the source. They take the plants home to cook them or to eat them raw. The experience of being around nature is as much a part of enjoying Japanese sansai as the act of eating it. 

The Seasonality of Sansai: Harvesting Nature’s Gifts

Like most elements of Japanese food culture, sansai is steeped in seasonality. These Japanese wild greens typically appear in spring (March to June), when there are very few field vegetables in Japan due to the country’s climate. Thankfully, there are plenty of mountain vegetables in that period.

There is a lot of excitement surrounding the short sansai season, a time in which mountain greens are delicate and their buds and shoots become edible. This is all part of shun, a period in which seasonal food is at its freshest and most flavorful. Local farmers grow the greens in large quantities, harvest them in spring, and sell them for profit. 

Types of Sansai: From Warabi to Fuki

We’ll provide an overview of popular mountain vegetables found in Japan and their key characteristics.

Warabi (Bracken)

Bracken, or warabi, is a popular green fern used in Japanese cuisine. The plant has long and slender stems that can extend to 70 cm. These stems are connected to curled fiddleheads. In Japan, bracken shoots are typically removed and then steamed or boiled into soups. They become sticky and slippery after cooking and develop a bittersweet, grassy flavor. The fiddleheads are also edible and can be pickled in salt, miso, or sake. Another popular application of bracken is the making of warabimochi, a chewy Japanese dessert with a mildly sweet flavor.

Fuki (Butterbur)

The butterbur (fuki) plant has long and edible stalks that are perfect for sansai dining. Fuki plants can grow well past four feet in length. The succulent texture and slightly bitter taste of their stalks have made them a springtime delicacy in Japan. Species of fuki that appear in the earliest part of the season are native to Aichi Prefecture. Also, giant species can be found in Hokkaido and the Tohoku region. The stalks are salted and boiled before they can be used in any dish. Some people use them for tempura, while others simmer them in soy sauce, dashi (Japanese soup stock), or other seasonings.

Kogomi (Ostrich Fern)

Matteuccia, also known as ostrich fern or kogomi in Japan, is a wild plant with a slender stem that connects to a curled fiddlehead. When grown in the forest, the kogomi may develop brown patches or a flaky layer. Shinshu Province, which features Nagano and other famous cities, is the major supplier of kogomi in Japan. To reduce bitterness, people remove the sheaths or patches from the fern before boiling and drying it. Cooked ostrich fern has a grassy, savory, and slightly bitter flavor. It’s chewy, succulent, and tender. Feel free to enjoy it with dashi and soy sauce.

Takenoko (Baby Bamboo Shoot)

The literal translation of “takenoko” is “bamboo’s child,” a reference to the practice of harvesting the plant before it becomes the towering stalk we know. The bamboo shoots are harvested by digging them out of the ground. Initially, the conical-shaped shoots are green, but they turn brown after harvesting. Takenoko can be seasoned and eaten raw as a side dish. The crunchy and juicy sansai can also be fried or simmered. 

Yama-Udo (Mountain Asparagus)

Yama-Udo is an edible mountainous plant famous for its tough and astringent green skin, which is removed before consumption. Underneath this skin is tender white flesh that changes color after you slice it. Mountain asparagus has a crisp texture and slightly bitter taste similar to celery, chicory, and fennel.

Nanohana (Rapeseed Blossoms)

Flowering Nanohana plants are popular as both springtime decorations and foods. Their small flowers, leaves, stems, and buds are all edible. When they bloom, the flowers are generally yellow, but some varieties are white or purple. Nanohana is not as bitter as other sansai veggies, so you may skip the parboiling stage and go straight to using it in various dishes.

Wasabina (Mustard Greens)

Just like wasabi (Japanese horseradish), these mustard greens are famous for their spicy flavor. Hence, they are named after the iconic spice. Wasabina leafy greens are often plucked and used in soups or eaten raw. With age, they become curlier and develop a sweeter, spicier taste.

Foraging Traditions: Sourcing Sansai in Japan

Locals start foraging for these mountain vegetables almost as soon as the frost of winter begins to melt. During the sansai foraging process, it is important to respect natural habitats by taking time to appreciate the spiritual outdoor energy of spring and by handling the plants with care. For the sake of sustainability, one should not pick more than they need.

In the past, foraging was the only way to find sansai. However, these days the same wild vegetables are cultivated in fields and greenhouses. Local farmers sell their spring harvest to grocery shops or directly to consumers. Many agencies in Japan now offer sansai foraging as part of their tour packages. If you plan to go without a tour guide, be sure to follow all safety protocols in the area. The following are popular spots for sansai picking in Japan:

• The mountains near Lake Nojiri in Nagano

• The forests and mountains of Hida Furukawa

• Wara village in the city of Gujō

• The mountains of Hokkaido

Health Benefits: Why Japanese Greens Are Good for You

The nutritional advantages of sansai make them a valuable addition to a balanced diet. The vegetables are low in calories and high in dietary fiber. They often contain a healthy amount of elements with antioxidant properties. A lot of sansai’s nutrient profile depends on the variety of the plants, but most of them offer lots of vitamins and minerals.

Cooking Techniques: Bringing Out the Best in Sansai

Let’s review common methods to bring out their best flavors and textures.

• Blanching: Some sansai vegetables, like fuki and taranome (aralia sprout), can be blanched by submerging them in boiling water before immediately cooling them with running water or ice. The process helps preserve the natural flavors and textures of the vegetable.

• Stir-frying: Popular mountain vegetables like zenmai (royal fern), wasabina, and nanohana can be fried in a small amount of oil. Most sansai stir-fried recipes use sesame oil or vegetable oil. Stir-fried sansai may be seasoned with soy sauce, sugar, toasted sesame seeds, and vinegar. The dish may also include everyday vegetables like satsumaimo (sweet potato), hakusai (chinese cabbage), or komatsuna (Japanese mustard spinach). Sauteeing follows a similar process, only with less fat or oil and more stirring!

• Boiling: Most sansai vegetables can be boiled in water to reduce bitterness, enhance flavors, and kill germs. Fuki, kogomi, and many other sansai are parboiled before they undergo any other cooking process. 

• Simmering: Sansai veggies like takenoko, fuki, and kogomi are often cooked in a pot of hot liquid at a temperature below boiling point. The liquid typically features dashi, soy sauce, mirin, sugar, and sake.

• Making Tempura: Tempura is a Japanese cooking technique that involves coating ingredients in batter and deep-frying them. Sansai are some of the most popular ingredients used in tempura dishes. Yama-udo, takenoko, fuki, and tara-no-me (fresh angelica) are often prepared in that way.

Classic Japanese Dishes Featuring Sansai

These vegetables are used to make a variety of sweet and savory dishes in Japan. One of them is sansai gohan, a combination of steamed rice and mountain vegetables in a bowl. Sansai is also a common ingredient in nimono, a dish of steamed vegetables, and in hot pot dishes. As we mentioned earlier in this post, sansai can feature in a variety of vegetable soups. You’ll often find it in miso soup enhanced with seasonal greens. Local restaurants in Japan serve their own regional variations of the above dishes, such as shungiku (chrysanthemum greens) served at Sansai Sumon no Kai in Uonuma, Niigata Prefecture.

Sansai in Modern Japanese Cuisine

Contemporary chefs and home cooks are innovating with these mountain vegetables by incorporating them into creative fusion dishes while maintaining their earthy, distinct taste. Here are some examples:

• Gado-gado roll: Indonesian salad made with raw, steamed, boiled, or blanched vegetables.

• Olen or guandongzhu: Taiwanese version of Japan’s oden vegetable soup dish.

• Vegetarian pho: This is a version of Vietnamese noodle soup that features local Japanese herbs.

Supporting Local Farmers: The Rise of Sansai Farm Shops

Small-scale sansai producers are growing or cultivating wild greens for sale by showcasing their harvest at farm-direct shops. Some make use of cooperatives that let shoppers purchase sansai. The vegetables are advertised by informing customers of the role sansai plays in supporting local agriculture and sustainability efforts.

Embracing Sansai: A Taste of Japan’s Natural Heritage

Sansai represents the close bond between Japanese culture and nature. Going out to pick them yourself is not just a foraging trip; it’s also a spiritual journey that connects you to nature’s gifts. If you can’t travel but would love to experience a taste of Japan’s culinary delights like candy, snacks, and traditional sweets, you need a Bokksu Snack Box Subscription. You will get a box filled with the best treats from Japan every month.