Cabbage Milk Soup
キャベツのミルクスープ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Milk soups like this one are a regular on Japanese preschool lunch menus, because the mild, creamy broth softens the flavor of vegetables that children might otherwise push around the plate. Cabbage and shimeji mushrooms simmer until tender in a light consommé broth, and a splash of milk is stirred in at the end for a soothing, comforting finish. Everything is cut small so it fits easily on a toddler's spoon, and the seasoning stays gentle so the natural sweetness of the cabbage comes through.
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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
- 30 gcabbage
- 15 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
Seasonings
- 45 mlwater
- 105 mlmilk
- 0.8 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
- 0.3 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Cut the cabbage into 1 cm squares. Cut the shimeji mushrooms into 1 cm pieces, chopping the caps finely.
- 2
Put the water and consommé in a pot and bring to a boil. Add the vegetables from step 1 and simmer (if there is not much liquid, cover with a drop lid and steam-simmer).
- 3
Add the milk, salt and pepper and simmer briefly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 78 kcal | 156 kcal | 78 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 4.2 g | 8.4 g | 4.2 g |
| Carbohydrates | 7.7 g | 15.3 g | 7.7 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 127.5 mg | 255 mg | 127.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 271.5 mg | 543 mg | 271.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 78 kcal | 4.2 g | 4.2 g | 7.7 g | 1 g | 0.8 g | 127.5 mg | 0.3 mg | 271.5 mg |
| 1 adult serving | 156 kcal | 8.4 g | 8.4 g | 15.3 g | 2.1 g | 1.5 g | 255 mg | 0.6 mg | 543 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.
