Miso Soup with Bok Choy and Green Onion
みそ汁（チンゲン菜・ねぎ） · Miso Shiru (Chingensai, Negi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at nearly every Japanese meal, and in preschool kitchens it changes with whatever vegetables are in season. This version pairs bok choy (chingensai) with green onion for a gentle, clean-tasting bowl. The bok choy is boiled separately and stirred in just before serving so it stays bright green and tender rather than turning limp in the pot, which makes it much more appealing to small children.
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
- 22.5 gbok choy
- 7.5 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
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
- green onion (naga negi) (ねぎ)
- Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 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
Cut the bok choy into 2 cm wide pieces and boil until tender.
- 2
Thinly slice the green onion crosswise into small rounds.
- 3
Bring the dashi stock to a boil in a pot, add the green onion from step 2, and simmer.
- 4
Once the green onion is soft, dissolve the miso into the soup, then add the bok choy from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 15 kcal | 30 kcal | 15 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 184.5 mg | 369 mg | 184.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 15 kcal | 1.4 g | 0.3 g | 2.6 g | 0.6 g | 0.8 g | 34.5 mg | 0.5 mg | 184.5 mg |
| 1 adult serving | 30 kcal | 2.7 g | 0.6 g | 5.1 g | 1.2 g | 1.5 g | 69 mg | 0.9 mg | 369 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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