Minestrone
ミネストローネ（乳なし）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Minestrone, the Italian vegetable soup, is a regular on Japanese school lunch menus, and this is the preschool version: potato, carrot, cabbage, onion and sausage simmered in a gentle tomato broth. Everything is cut to about 1 cm so it fits easily on a small spoon and cooks through quickly. A spoonful of ketchup adds a soft sweetness that children love, and a little soy sauce at the end rounds out the flavor without making the soup salty. It goes with rice just as happily as with bread.
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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
- 36 gpotato
- 9.8 gcarrot
- 18 gcabbage
- 12 gonion
- 12 gskinless sausages (milk-free)Small skinless pork sausages, similar to mini hot dogs, that are made without any milk ingredients and are popular for children's meals in Japan. Substitute: Any small cooked sausage or hot dog with no milk ingredients; check the label.
- 18 gcanned diced tomatoes
Seasonings
- 1.5 gvegetable oil
- 180 gwater
- 0.9 gconsommé bouillon (allergen-free)Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
- 0.2 gsugar
- 3.9 gketchup
- 0.6 gsoy sauce
- to tastepepper
About the Japanese ingredients in this recipe
- skinless sausages (milk-free) (皮なしウインナー（乳不使用）)
- Small skinless pork sausages, similar to mini hot dogs, that are made without any milk ingredients and are popular for children's meals in Japan. Substitute: Any small cooked sausage or hot dog with no milk ingredients; check the label.
- consommé bouillon (allergen-free) (コンソメ（アレルゲン不使用）)
- Japanese-style consommé stock granules or cubes, used as a Western-style soup base. This kind is made without egg and milk, but most recipes on this site that use it list wheat in their allergens, so check the label if you avoid wheat. Substitute: A chicken or vegetable bouillon powder or cube made without egg, milk or wheat (check the label).
Directions
- 1
Cut the potato and carrot into 1 cm dice and the cabbage into 1 cm squares. Cut the onion in half and slice it thinly. Halve the sausages lengthwise, then slice them thinly.
- 2
Heat the oil in a pot and sauté the sausages. Add the potato, carrot, cabbage and onion and sauté together.
- 3
Add the water, consommé and sugar and simmer until the vegetables are tender. Add the diced tomatoes, ketchup and soy sauce and simmer over low heat.
- 4
Finish with the pepper.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 87 kcal | 174 kcal | 87 kcal |
| Protein | 2.7 g | 5.4 g | 2.7 g |
| Fat | 3.6 g | 7.2 g | 3.6 g |
| Carbohydrates | 12.5 g | 24.9 g | 12.5 g |
| Fiber | 4.2 g | 8.4 g | 4.2 g |
| Salt equivalent | 1 g | 2.1 g | 1 g |
| Calcium | 61.5 mg | 123 mg | 61.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 292.5 mg | 585 mg | 292.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 87 kcal | 2.7 g | 3.6 g | 12.5 g | 4.2 g | 1 g | 61.5 mg | 0.2 mg | 292.5 mg |
| 1 adult serving | 174 kcal | 5.4 g | 7.2 g | 24.9 g | 8.4 g | 2.1 g | 123 mg | 0.3 mg | 585 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.
