Miso Soup with Cabbage and Onion
みそ汁（キャベツ・玉ねぎ） · Miso Shiru (Kyabetsu, Tamanegi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is a fixture of Japanese school lunch, and this cabbage-and-onion version is one of the simplest and most comforting. The onion and cabbage are simmered slowly in dashi until they turn tender and sweet, which does a lot of the seasoning work so the miso can stay mild for young palates. The cabbage is cut into small squares so it fits easily on a toddler's spoon, and the miso goes in at the very end to keep its aroma.
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 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
- 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. Halve the onion lengthwise, then cut it crosswise into thin slices so the pieces are half the usual length.
- 2
Put the dashi stock and onion in a pot and bring to a boil. Add the cabbage and simmer over low heat for about 15 minutes.
- 3
Once the vegetables are tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 19.5 kcal | 39 kcal | 19.5 kcal |
| Protein | 1.4 g | 2.7 g | 1.4 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 3.6 g | 7.2 g | 3.6 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 19.5 mg | 39 mg | 19.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 168 mg | 336 mg | 168 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 19.5 kcal | 1.4 g | 0.3 g | 3.6 g | 0.8 g | 0.8 g | 19.5 mg | 0.2 mg | 168 mg |
| 1 adult serving | 39 kcal | 2.7 g | 0.6 g | 7.2 g | 1.5 g | 1.5 g | 39 mg | 0.3 mg | 336 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.
