Harusame Soup (Elementary School Portion)
【小学校】春雨スープ · Harusame Soup
By Aoi, licensed nutritionist · From a Japanese elementary school lunch menu
Harusame soup is a clear, Chinese-style broth with glass noodles, one of the most familiar soups on Japanese school lunch menus. The slippery noodles are fun to slurp, and the sweetness the onion and carrot give up into the broth means it needs very little salt. Chicken thigh keeps it juicy, and a touch of sesame oil rounds out the flavor. This is the elementary school version, so the pieces are a little bigger than they would be for preschoolers.
Wheat-free, but uses soy sauce (made with wheat). Japanese school-lunch allergy menus usually allow it, so check with your doctor. How to read the labels
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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 elementary school, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 14.4 gonion
- 14.4 gcarrot
- 18.8 gbok choy
- 29.9 gchicken thigh
- 8.9 gharusame (glass noodles)Thin, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- 222 gwater
Seasonings
- 1.4 gsesame oil
- 2.1 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.
- 1.4 gsoy sauce
- to tastesalt
- to tastepepper
About the Japanese ingredients in this recipe
- harusame (glass noodles) (春雨)
- Thin, translucent noodles made from potato or mung bean starch that soften quickly in hot water. Substitute: Mung bean glass noodles or thin rice vermicelli.
- 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
Thinly slice the onion, cut the carrot into thin matchsticks, cut the bok choy into 2 cm widths, and cut the chicken into 1 cm-wide pieces.
- 2
Heat the sesame oil in a pot, add the onion, carrot and chicken, and stir-fry over medium heat for about 2 to 3 minutes.
- 3
Add the water and chicken stock powder and bring to a boil. Once boiling, add the harusame and bok choy and simmer over low heat for about 10 minutes.
- 4
Add the soy sauce, salt and pepper and adjust the seasoning.
* The chicken can be swapped for pork, ground meat or tofu and it will still be delicious.
* The vegetables can be swapped for others such as bean sprouts, komatsuna, cabbage, green onion or shiitake mushrooms.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 114.3 kcal | 228.6 kcal | 114.3 kcal |
| Protein | 5.4 g | 10.8 g | 5.4 g |
| Fat | 5.6 g | 11.1 g | 5.6 g |
| Carbohydrates | 10.6 g | 21.3 g | 10.6 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 28.8 mg | 57.6 mg | 28.8 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 208.7 mg | 417.3 mg | 208.7 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 114.3 kcal | 5.4 g | 5.6 g | 10.6 g | 1.2 g | 0.3 g | 28.8 mg | 0.3 mg | 208.7 mg |
| 1 adult serving | 228.6 kcal | 10.8 g | 11.1 g | 21.3 g | 2.4 g | 0.6 g | 57.6 mg | 0.6 mg | 417.3 mg |
Values are per serving (1.5× the Japanese elementary-school 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.
This is the elementary-school portion of Harusame Soup (Glass Noodle Soup) (larger quantities, same method).
