Consommé Soup with Tofu and Cabbage
コンソメスープ（豆腐・キャベツ）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Consommé soup is a staple of Japanese school lunches: a clear, savory broth that pairs with almost any main dish, from curry to hamburg steak. This version keeps things simple with just cabbage and firm tofu. The cabbage is cut into small squares so it softens quickly and fits easily on a child's spoon, and the tofu is added at the very end so it stays in neat, tender cubes. It is a mild, comforting soup that children happily finish, and a nice way to slip an extra vegetable and some protein onto the tray.
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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
- 22.5 gcabbage
- 30 gfirm tofu
Seasonings
- 150 mlwater
- 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
About the Japanese ingredients in this recipe
- 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 tofu into cubes and the cabbage into 1 cm squares.
- 2
Put the water and consommé bouillon in a pot and bring to a boil, then add the cabbage and simmer.
- 3
Add the tofu and simmer briefly, then add the salt to adjust the seasoning.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 28.5 kcal | 57 kcal | 28.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 37.5 mg | 75 mg | 37.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 78 mg | 156 mg | 78 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 28.5 kcal | 2.4 g | 1.5 g | 2 g | 0.8 g | 0.6 g | 37.5 mg | 0.5 mg | 78 mg |
| 1 adult serving | 57 kcal | 4.8 g | 3 g | 3.9 g | 1.5 g | 1.2 g | 75 mg | 0.9 mg | 156 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.
