Miso Soup with Fu and Enoki
みそ汁（麩・えのき） · Miso Shiru (Fu, Enoki)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and this version pairs slippery enoki mushrooms with yaki-fu, small rounds of baked wheat gluten that soak up the dashi and turn soft and spongy. Children love how the fu melts in the mouth, and the enoki cut short are easy to scoop up with a spoon. The carrot goes into the dashi first so it is cooked through before the quick-cooking mushrooms and fu are added, and the miso is stirred in at the end to keep its flavor and aroma.
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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
- 15 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 3 gyaki-fu (baked wheat gluten)Light, dry rounds of baked wheat gluten that soak up broth in soups and simmered dishes (contains wheat). Substitute: Leave it out or add cubes of soft tofu; small pieces of bread also work (contains wheat).
- 13.5 gcarrot
Seasonings
- 180 gbonito and kombu dashiJapanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- 7.2 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
About the Japanese ingredients in this recipe
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- yaki-fu (baked wheat gluten) (焼ふ)
- Light, dry rounds of baked wheat gluten that soak up broth in soups and simmered dishes (contains wheat). Substitute: Leave it out or add cubes of soft tofu; small pieces of bread also work (contains wheat).
- bonito and kombu dashi (かつお・昆布だし汁)
- Japanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Cut the enoki mushrooms into 2 cm lengths and cut the carrot into short, thin strips.
- 2
Put the dashi and carrot in a pot and simmer. Once it comes to a boil, add the enoki and fu and cook. Dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 36 kcal | 72 kcal | 36 kcal |
| Protein | 2.8 g | 5.7 g | 2.8 g |
| Fat | 0.6 g | 1.2 g | 0.6 g |
| Carbohydrates | 5.4 g | 10.8 g | 5.4 g |
| Salt equivalent | 1.2 g | 2.4 g | 1.2 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 36 kcal | 2.8 g | 0.6 g | 5.4 g | 1.2 g | 18 mg | 0.8 mg |
| 1 adult serving | 72 kcal | 5.7 g | 1.2 g | 10.8 g | 2.4 g | 36 mg | 1.5 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.
