Chinese-Style Wakame and Potato Soup
中華スープ（わかめ・じゃがいも）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple, clear soup built on Chinese-style chicken stock, with tender strips of potato and finely chopped wakame seaweed. In Japanese school lunches, a soup like this often rounds out a meal with a stir-fry or rice dish, and children like it because the potato turns soft and gently sweet in the broth. The wakame is chopped small so it is easy for toddlers to manage on a spoon, and the seasoning stays light so the natural flavors come 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
- 0.5 gdried cut wakameSmall pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- 45 gpotato
Seasonings
- 150 gwater
- 0.6 gchicken stock powder (Chinese-style)Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- dried cut wakame (カットわかめ)
- Small pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- chicken stock powder (Chinese-style) (鶏ガラスープの素)
- Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
Directions
- 1
Soak the wakame in water for 3 minutes to rehydrate, then chop it finely. Cut the potato into thin strips about 4 cm long.
- 2
Put the water and chicken stock powder in a pot and bring to a boil. Add the wakame and potato from step 1 and simmer over low heat for about 10 minutes.
- 3
Once the potato is soft, season with salt to taste.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 28.5 kcal | 57 kcal | 28.5 kcal |
| Protein | 0.9 g | 1.8 g | 0.9 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 8 g | 15.9 g | 8 g |
| Fiber | 4.2 g | 8.4 g | 4.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 186 mg | 372 mg | 186 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 28.5 kcal | 0.9 g | 0 g | 8 g | 4.2 g | 0.5 g | 6 mg | 0.2 mg | 186 mg |
| 1 adult serving | 57 kcal | 1.8 g | 0 g | 15.9 g | 8.4 g | 0.9 g | 12 mg | 0.3 mg | 372 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.
