Consommé Soup with Tofu and Komatsuna
コンソメスープ（豆腐・小松菜）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest soups on our preschool menu: a clear, Western-style consommé broth with small cubes of firm tofu and tender greens. In Japan, "consommé" means the bouillon granules or cubes sold in every supermarket, so the base comes together in minutes and the gentle, savory flavor suits even the youngest eaters. Komatsuna (Japanese mustard spinach) is a mild leafy green we use often in school kitchens; if you can't find it, spinach or bok choy works just as well. The tofu is cut small so it fits easily on a toddler's spoon and slips down softly.
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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 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 30 gfirm tofu
Seasonings
- 150 gwater
- 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
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 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 komatsuna into 2 cm lengths and boil in hot water for 5 minutes (boiling it separately keeps its color bright, but if that's too much trouble, you can simply simmer it in the soup with everything else).
- 2
Cut the tofu into 1.5 cm cubes.
- 3
Put the water and consommé in a pot and bring to a boil, then add the tofu from step 2 and simmer briefly.
- 4
Add the salt to adjust the seasoning, then stir in the komatsuna from step 1.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 25.5 kcal | 51 kcal | 25.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 1.5 g | 3 g | 1.5 g |
| Carbohydrates | 1 g | 2.1 g | 1 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 54 mg | 108 mg | 54 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Potassium | 109.5 mg | 219 mg | 109.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 25.5 kcal | 2.4 g | 1.5 g | 1 g | 0.6 g | 0.6 g | 54 mg | 0.9 mg | 109.5 mg |
| 1 adult serving | 51 kcal | 4.8 g | 3 g | 2.1 g | 1.2 g | 1.2 g | 108 mg | 1.8 mg | 219 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.
Ingredients in this recipe
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