Miso Soup with Atsuage and Onion
みそ汁（厚揚げ・玉ねぎ） · Misoshiru (Atsuage, Tamanegi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and this version pairs atsuage (thick deep-fried tofu) with onion. The onion turns soft and naturally sweet as it simmers, which tempers the saltiness of the miso and makes the soup an easy sell for young children. Atsuage holds its shape in the pot far better than plain tofu, so the cubes stay tidy and are simple to pick up with a spoon. Rinsing the atsuage with boiling water first washes away excess surface oil, keeping the broth light and clean-tasting.
Wheat-free, but uses miso (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 preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 18 gatsuage (thick deep-fried tofu)A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil until golden.
- 15 gonion
Seasonings
- 150 gdashi stockJapanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- 4.5 gmisoFermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
About the Japanese ingredients in this recipe
- atsuage (thick deep-fried tofu) (厚揚げ)
- A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil until golden.
- dashi stock (だし汁)
- Japanese soup stock, usually made from kombu (dried kelp) and/or bonito flakes; the base of most Japanese soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a mild unsalted chicken or vegetable stock.
- miso (みそ)
- Fermented soybean paste. Salty and savory, it is Japan's everyday seasoning for miso soup and many simmered dishes. Substitute: Any light (white or awase) miso. Misos differ in saltiness, so start with a little less and taste. Some misos are made with barley or wheat, so check the label if you avoid them.
Directions
- 1
Pour boiling water over the atsuage to remove excess oil, then cut it into 1.5 cm cubes.
- 2
Cut the onion in half lengthwise, then into thin slices.
- 3
Put the dashi stock and the onion in a pot and bring to a boil. Add the atsuage and simmer over low heat for 15 minutes.
- 4
Once the onion is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 40.5 kcal | 81 kcal | 40.5 kcal |
| Protein | 3.2 g | 6.3 g | 3.2 g |
| Fat | 2.4 g | 4.8 g | 2.4 g |
| Carbohydrates | 2.8 g | 5.7 g | 2.8 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 55.5 mg | 111 mg | 55.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 154.5 mg | 309 mg | 154.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 40.5 kcal | 3.2 g | 2.4 g | 2.8 g | 0.6 g | 0.8 g | 55.5 mg | 0.6 mg | 154.5 mg |
| 1 adult serving | 81 kcal | 6.3 g | 4.8 g | 5.7 g | 1.2 g | 1.5 g | 111 mg | 1.2 mg | 309 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.
