Broccoli Puree
ブロッコリーのペースト
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest sides in the preschool kitchen: boiled broccoli blended with kombu (kelp) dashi until completely smooth. The dashi adds a gentle savory depth without any salt, so the broccoli's own sweetness comes through. Its soft, spoonable texture makes it a good fit for the youngest children who are still learning to chew, and it goes well alongside rice, fish, or a mild main dish.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 15 gbroccoli
Seasonings
- 15 gkombu dashi (kelp stock)A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
About the Japanese ingredients in this recipe
- kombu dashi (kelp stock) (だし汁，昆布)
- A light, savory stock made by steeping dried kombu kelp in water. Substitute: Light vegetable stock, or water with a small pinch of dashi powder.
Directions
- 1
Boil the broccoli, then blend it with the kombu dashi in a blender until smooth.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 6 kcal | 12 kcal | 6 kcal |
| Protein | 0.8 g | 1.5 g | 0.8 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Carbohydrates | 1.2 g | 2.4 g | 1.2 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 90 mg | 180 mg | 90 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 6 kcal | 0.8 g | 0.2 g | 1.2 g | 0.8 g | 0 g | 7.5 mg | 0.2 mg | 90 mg |
| 1 adult serving | 12 kcal | 1.5 g | 0.3 g | 2.4 g | 1.5 g | 0 g | 15 mg | 0.3 mg | 180 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
