Fu and Vegetables in Thick Dashi Sauce
麩と野菜のとろ煮 · Fu to Yasai no Torini
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Fu is a light, spongy Japanese ingredient made from dried wheat gluten; it has almost no taste of its own, but it soaks up whatever it is simmered in. Here it cooks with carrot and onion in dashi until everything is soft, and the broth is thickened with potato starch so the pieces hold together on a spoon. That soft texture and gentle savory flavor make it easy for even the youngest children at preschool to manage.
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 1.5 gfu (dried wheat gluten cakes)Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
- 15 gcarrot
- 7.5 gonion
Seasonings
- 30 gdashi stock (bonito and kombu)Light Japanese stock made by steeping kombu (dried kelp) and bonito flakes in water. Substitute: Instant dashi granules dissolved in water, or a light unsalted chicken or vegetable stock.
- to tastepotato starch (katakuriko)Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness.
About the Japanese ingredients in this recipe
- fu (dried wheat gluten cakes) (麩)
- Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
- dashi stock (bonito and kombu) (だし汁，かつお・昆布)
- Light Japanese stock made by steeping kombu (dried kelp) and bonito flakes in water. Substitute: Instant dashi granules dissolved in water, or a light unsalted chicken or vegetable stock.
- potato starch (katakuriko) (かたくり粉)
- Japanese potato starch used for thickening sauces and coating fried foods. Substitute: Cornstarch: start with the same amount and add a little more if it is still thin. It thickens a little less than potato starch and needs a couple of minutes at a gentle bubble to reach full thickness. Read the guide: Katakuriko (Japanese Potato Starch) and What to Use Instead → Guide: japanese-school-lunch.com/articles/katakuriko-potato-starch/
Directions
- 1
Simmer the fu, carrot and onion in the dashi stock until soft. Thicken with the potato starch.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 15 kcal | 30 kcal | 15 kcal |
| Protein | 0.9 g | 1.8 g | 0.9 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 2.8 g | 5.7 g | 2.8 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0 g | 0 g | 0 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 78 mg | 156 mg | 78 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 15 kcal | 0.9 g | 0 g | 2.8 g | 0.6 g | 0 g | 7.5 mg | 0 mg | 78 mg |
| 1 adult serving | 30 kcal | 1.8 g | 0 g | 5.7 g | 1.2 g | 0 g | 15 mg | 0 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.
Ingredients in this recipe
You might also like
All recipes →
Simmered Chicken Tsukune (Japanese Chicken Meatballs) (Egg & Milk-Free)
Simmered Chicken Tsukune (Japanese Chicken Meatballs) (Wheat-Free)
Hot Cook Nikujaga (Japanese Meat and Potato Stew)
Tofu Tsukune (Baked Chicken and Tofu Patties) (Wheat-Free)
Teriyaki Tofu Hamburg Steak (Wheat-Free)
