Miso Soup with Cabbage and Wakame
みそ汁（キャベツ・わかめ） · Miso Shiru (Kyabetsu, Wakame)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and this cabbage-and-wakame version is one of the simplest. Cabbage turns sweet and tender as it simmers in dashi, and wakame gives a soft, savory bite that children take to easily. Cutting the cabbage into small squares and chopping the wakame finely keeps everything spoon-sized, so even toddlers can manage it on their own.
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
- 0.5 gdried cut wakameSmall pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
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
- dried cut wakame (カットわかめ)
- Small pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- 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 2 cm squares. Soak the wakame in water to rehydrate it, then chop it finely.
- 2
Bring the dashi stock to a boil in a pot, add the cabbage and wakame from step 1, and simmer.
- 3
Once the cabbage is tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 16.5 kcal | 33 kcal | 16.5 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 2.8 g | 5.7 g | 2.8 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 22.5 mg | 45 mg | 22.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 156 mg | 312 mg | 156 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 16.5 kcal | 1.5 g | 0.3 g | 2.8 g | 0.8 g | 0.9 g | 22.5 mg | 0.2 mg | 156 mg |
| 1 adult serving | 33 kcal | 3 g | 0.6 g | 5.7 g | 1.5 g | 1.8 g | 45 mg | 0.3 mg | 312 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.
