Cabbage Soy Milk Soup
キャベツの豆乳スープ · Kyabetsu no Tonyu Supu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a soft, creamy soup that gets its richness from soy milk instead of cream or butter, so it works for children who cannot have dairy. Cabbage turns sweet as it simmers, and finely chopped shimeji mushrooms add flavor without any big pieces for little ones to pick around. Everything is cut small so it fits easily on a toddler's spoon, and the seasoning stays mild - just a little consommé, salt and pepper - letting the vegetables and soy milk do the work.
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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 gwater
- 105 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.8 gconsommé bouillon (allergen-free)Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 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.
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- consommé bouillon (allergen-free) (コンソメ（アレルゲン不使用）)
- Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
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 soy milk, salt and pepper and simmer briefly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 78 kcal | 156 kcal | 78 kcal |
| Protein | 4.1 g | 8.1 g | 4.1 g |
| Fat | 3.9 g | 7.8 g | 3.9 g |
| Carbohydrates | 7.7 g | 15.3 g | 7.7 g |
| Fiber | 2.3 g | 4.5 g | 2.3 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 45 mg | 90 mg | 45 mg |
| Iron | 1.5 mg | 3 mg | 1.5 mg |
| Potassium | 292.5 mg | 585 mg | 292.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 78 kcal | 4.1 g | 3.9 g | 7.7 g | 2.3 g | 0.8 g | 45 mg | 1.5 mg | 292.5 mg |
| 1 adult serving | 156 kcal | 8.1 g | 7.8 g | 15.3 g | 4.5 g | 1.5 g | 90 mg | 3 mg | 585 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.
