Miso Soup with Cabbage and Corn
みそ汁（キャベツ・コーン） · Miso Shiru (Kyabetsu, Kon)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese meal, and this cabbage-and-corn version is one of the most popular in the preschool kitchen. The cabbage is cut small and simmered slowly until it turns soft and sweet, and the pops of corn make it fun for children to spoon up. Because the vegetables give up so much natural sweetness, only a little miso is needed for a full, comforting flavor.
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 gcabbage
- 12 gwhole kernel corn (canned or frozen)
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. Tip the corn into a sieve and let it drain.
- 2
Bring the dashi stock to a boil over medium heat, then add the cabbage and corn from step 1 and simmer over low heat for 20 minutes.
- 3
Dissolve the miso into the soup, then turn off the heat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 24 kcal | 48 kcal | 24 kcal |
| Protein | 1.7 g | 3.3 g | 1.7 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 4.8 g | 9.6 g | 4.8 g |
| Fiber | 1 g | 2.1 g | 1 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 169.5 mg | 339 mg | 169.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 24 kcal | 1.7 g | 0.3 g | 4.8 g | 1 g | 0.8 g | 18 mg | 0.2 mg | 169.5 mg |
| 1 adult serving | 48 kcal | 3.3 g | 0.6 g | 9.6 g | 2.1 g | 1.5 g | 36 mg | 0.3 mg | 339 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.
