Miso Soup with Bean Sprouts and Atsuage
みそ汁（もやし・生揚げ） · Misoshiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the everyday miso soups we serve in the preschool kitchen: crunchy-soft bean sprouts, cubes of atsuage (thick fried tofu) and a little bok choy for color, all in a light bonito and kombu dashi. Atsuage is tofu that has been deep-fried on the outside, so it stays pleasantly firm in the soup and gives the bowl a bit of protein and body that children enjoy. The bean sprouts are cut short so they are easy to scoop up with a small spoon, and the bok choy goes in at the very end so it keeps its bright green and stays tender rather than stringy. Miso soup like this rounds out a Japanese school lunch tray alongside rice and a main dish.
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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
- 12 gbean sprouts
- 22.5 gatsuage (thick fried tofu)Blocks of tofu deep-fried so the outside is golden while the inside stays soft. Substitute: Firm or extra-firm tofu, pressed and pan-fried until golden on all sides.
- 7.5 gbok choy
Seasonings
- 180 gbonito and kombu dashiJapanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- 7.2 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
About the Japanese ingredients in this recipe
- atsuage (thick fried tofu) (生揚げ)
- Blocks of tofu deep-fried so the outside is golden while the inside stays soft. Substitute: Firm or extra-firm tofu, pressed and pan-fried until golden on all sides.
- bonito and kombu dashi (かつお・昆布だし汁)
- Japanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Cut the bean sprouts into short lengths. Cut the bok choy into 2 to 3 cm pieces and boil it. Pour boiling water over the atsuage to remove excess oil, then cut it into small pieces.
- 2
Bring the dashi to a boil and simmer the bean sprouts and atsuage. Once they are soft, dissolve in the miso. Add the bok choy just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 51 kcal | 102 kcal | 51 kcal |
| Protein | 4.2 g | 8.4 g | 4.2 g |
| Fat | 3 g | 6 g | 3 g |
| Carbohydrates | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 1.2 g | 2.4 g | 1.2 g |
| Calcium | 76.5 mg | 153 mg | 76.5 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 51 kcal | 4.2 g | 3 g | 1.8 g | 1.2 g | 76.5 mg | 1 mg |
| 1 adult serving | 102 kcal | 8.4 g | 6 g | 3.6 g | 2.4 g | 153 mg | 2.1 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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