Miso Soup with Cabbage and Carrot
みそ汁（キャベツ・にんじん） · Miso Shiru (Kyabetsu, Ninjin)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese meal, and in preschool kitchens it is the everyday soup that rounds out lunch. This version uses just cabbage and carrot, two vegetables that turn sweet and tender after a gentle simmer in dashi, so even children who are wary of greens tend to drink it up. The cabbage is cut into small squares and the carrot into thin strips so everything fits neatly on a small spoon and cooks through until soft. Stir the miso in only at the end to keep its flavor and aroma fresh.
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 gcabbage
- 15 gcarrot
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
- 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 cabbage into 1 cm squares and cut the carrot into thin strips about 4 cm long.
- 2
Put the dashi stock and carrot in a pot and bring to a boil, then add the cabbage and simmer over low heat for about 10 minutes.
- 3
Once the vegetables are soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 21 kcal | 42 kcal | 21 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 3.8 g | 7.5 g | 3.8 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 21 mg | 42 mg | 21 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 190.5 mg | 381 mg | 190.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 21 kcal | 1.4 g | 0.3 g | 3.8 g | 0.9 g | 0.8 g | 21 mg | 0.2 mg | 190.5 mg |
| 1 adult serving | 42 kcal | 2.7 g | 0.6 g | 7.5 g | 1.8 g | 1.5 g | 42 mg | 0.3 mg | 381 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.
