Miso Soup with Fu and Garlic Chives
みそ汁（麩・にら） · Misoshiru (Fu, Nira)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at Japanese preschools almost every day, and the ingredients change with the season and whatever else is on the menu. This version pairs yaki-fu, small rounds of baked wheat gluten that soak up the dashi like little sponges, with fresh garlic chives and bean sprouts. The fu turns soft and pillowy in the broth, which makes it easy for small children to chew, and the mild, light-colored miso keeps the seasoning gentle. If you can't find yaki-fu, a few cubes of tofu are a good stand-in.
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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
- 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).
- 10.5 ggarlic chives (nira)Flat-leaved chives with a mild garlic flavor, sold in bunches at Asian markets. Substitute: Scallion greens with a little minced garlic.
- 30 gbean sprouts
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
- 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).
- garlic chives (nira) (にら)
- Flat-leaved chives with a mild garlic flavor, sold in bunches at Asian markets. Substitute: Scallion greens with a little minced garlic.
- 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 garlic chives and bean sprouts into 2 cm lengths.
- 2
Bring the dashi to a boil in a pot, then add the vegetables from step 1 and the fu and simmer.
- 3
Once the vegetables are tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 33 kcal | 66 kcal | 33 kcal |
| Protein | 3.2 g | 6.3 g | 3.2 g |
| Fat | 0.6 g | 1.2 g | 0.6 g |
| Carbohydrates | 4.2 g | 8.4 g | 4.2 g |
| Salt equivalent | 1.2 g | 2.4 g | 1.2 g |
| Calcium | 22.5 mg | 45 mg | 22.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 33 kcal | 3.2 g | 0.6 g | 4.2 g | 1.2 g | 22.5 mg | 0.6 mg |
| 1 adult serving | 66 kcal | 6.3 g | 1.2 g | 8.4 g | 2.4 g | 45 mg | 1.2 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.
Ingredients in this recipe
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