ぜんまい

"A luxury ingredient cherished in Japan since ancient times."

-Tatsuya WATANABE

https://delishkitchen.tv/articles/2843

Historical Background

Zenmai has long been closely connected to daily life and livelihoods in the mountain villages of northeastern Japan, especially after the snow melts in spring when harvesting begins. Although its exact origin in human use is unclear, by the Edo period, it was already valued as a tribute item and traded commodity, and historical records such as the 1695 Honchō Shokkan mention its popularity as a food. In the 18th century, dried zenmai was officially collected and delivered to feudal domains and even sent to Edo, showing its economic importance.

In modern times, its excellent preservation qualities made it useful as a stored food for the Japanese navy after the Sino-Japanese War and later as provisions for deep-sea fishing crews before refrigerators became common. In mountainous regions, people developed labor-intensive traditional methods of harvesting, boiling, sun-drying, and hand-kneading zenmai to produce dried products. This dried zenmai became both a vital preserved food and a source of income. Today, the practices of harvesting and processing zenmai are still maintained, supporting local culture, seasonal events, and regional economies.

https://macaro-ni.jp/51301

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Characteristics

Zenmai is a wild edible fern native to Japan, harvested from late spring in moist mountain areas. Its young shoots are collected, hand-processed, and dried, making it a traditional preserved food and a valued ingredient used since ancient times, especially in snowy regions as an important winter storage food. Zenmai is a wild vegetable characterized by its unique chewy texture and mild, rich flavor. It is known for its high nutritional value, containing good-quality protein as well as vitamins A (carotene), B2, and C, and niacin. Since ancient times, it has been regarded as a healthy food and was even believed to help with tooth problems, neuralgia, beriberi, and stomach pain, giving it a medicinal reputation.

Because zenmai has a very strong bitterness and astringency, it is not eaten fresh but is usually dried before cooking. The drying process involves boiling the shoots, sun-drying them, and repeatedly kneading them by hand to improve texture and preservation. Dried zenmai is then rehydrated in water before use. It is commonly used in simmered dishes, dressed with walnut sauce, tempura, and sake lees pickles. Its long shelf life allows people to enjoy the taste of mountain vegetables throughout the year.

The recipe :Braised Zenmai

Cut zenmai and shirataki noodles into 3cm lengths, and slice the carrot into thick matchsticks. Blanch the fried tofu in boiling water to remove excess oil, then slice into thick matchsticks.
Heat oil in a pan, stir-fry the bracken and shirataki noodles, add the carrot and fried tofu, then add the seasonings. Simmer over a medium heat until the liquid has reduced away.

Nutritional value per serving

Energy: 91kcal

Protein: 2.9g

Fat: 5.5g

Salt: 1.0g

https://www.city.yamagata-yamagata.lg.jp/kenkofukushi/iryou/shokuiku/1003317/1007211/1003376.html

To Know More

The fandamental imformaiton of Zenmai

How to make Braised fern

Use of Zenmai

(With English subtitle)

Direct Voice from Tatsuya

I was familiar with the existence of Zenmai, having learnt about it in primary school science class and seen it on TV. However, I had never eaten it before, so it was through this Tohoku Digital Archive that I first learnt about Zenmai as a food. I was particularly surprised to learn that it is a special food, a high-end ingredient rich in nutritional value, cherished by many people since olden times. The Tohoku region, Yamagata, holds many other rich ingredients besides Zenmai. I am excited about further discoveries. I encourage you all to seek out new foods, too.

References

Delish Kitchen. (2024, November 26). What are the nutrients in zenmai? Its benefits and recipes. https://delishkitchen.tv/articles/2843

Ikeda, R. (2026, February 15). What is zenmai? The charm and tradition of the spring wild vegetable. Cheflepi Magazine. https://chefrepi.com/magazine/ingredients-dictionary/zenmai-wild-vegetable-spring-charm-tradition/

Inayoshi, N. (2018, February 9). Spring delicacy: Basic knowledge of zenmai and 13 recommended recipes. Macaroni. https://macaro-ni.jp/51301

Namba Planning & Sales. (2021, June 25). Niigata-grown dried zenmai. Niigata Direct Delivery Project. https://shop.ng-life.jp/s0753/0753-003/

Oe Town, Yamagata Prefecture. (2023, August 6). How to make simmered zenmai (Oe Town dietary education recipe) [Video]. YouTube. https://www.youtube.com/watch?v=B90oXr5N9G8

Ootori Tengo. (2018, January 11). Zenmai (zenimaki). https://ootori-tengo.com/zukan/1216

Sakegawa Healthmate. (2013, July 4). Uses of zenmai: Traditional food of Sakegawa Village [Video]. YouTube. https://www.youtube.com/watch?v=3vPdiFI-ZNg

Wasyoku no Gijutsu Channel. (2022, April 9). Basic knowledge of zenmai: From harvesting and drying to rehydration and cooking [Video]. YouTube. https://www.youtube.com/watch?v=OtfydsLlKNgs

Yamagata City. (2026). Simmered zenmai. https://www.city.yamagata-yamagata.lg.jp/kenkofukushi/iryou/shokuiku/1003317/1007211/1003376.html

Yamagata Okitama Food Support Group. (2026). Zenmai: Okitama traditional vegetable. https://yamagata-okitama-shoku.net/shokuzai.cgi?catid=dentouyasai&shokuzai=zenmai

Yamagata Sansai & Kinoko Promotion Association. (2026). Zenmai. https://sansai-kinoko.nmai.org/learn/plants/p002.html

By Tatsuya WATANABE

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