Miso Soup with Fu, Wakame and Onion
みそ汁（麩・わかめ・玉ねぎ） · Misoshiru (Fu, Wakame, Tamanegi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the everyday miso soups on our preschool lunch menu, made with three simple ingredients: fu, wakame and onion. Fu are light, spongy dried cakes of wheat gluten that soak up the dashi and turn wonderfully soft, so even toddlers who are just learning to chew can manage them easily. The onion is simmered until sweet and tender, and the wakame is chopped finely so it does not get stuck in small mouths. It is a quiet, comforting soup that pairs well with almost any rice-based meal.
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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
- 2.3 gfu (dried wheat gluten cakes)Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
- 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.
- 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
- fu (dried wheat gluten cakes) (麩)
- Light, airy dried cakes made from wheat gluten that soak up broth like little sponges in soups. Substitute: Small cubes of bread or plain croutons, or omit.
- 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
Soak the wakame in water to rehydrate it, then chop it finely. Cut the onion into thin slices, then cut the slices in half so they are half the length.
- 2
Put the dashi stock and onion in a pot and bring to a boil, then add the wakame and fu and simmer.
- 3
Once everything is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 24 kcal | 48 kcal | 24 kcal |
| Protein | 2.1 g | 4.2 g | 2.1 g |
| Fat | 0.5 g | 0.9 g | 0.5 g |
| Carbohydrates | 4.1 g | 8.1 g | 4.1 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 16.5 mg | 33 mg | 16.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 138 mg | 276 mg | 138 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 24 kcal | 2.1 g | 0.5 g | 4.1 g | 0.6 g | 0.9 g | 16.5 mg | 0.3 mg | 138 mg |
| 1 adult serving | 48 kcal | 4.2 g | 0.9 g | 8.1 g | 1.2 g | 1.8 g | 33 mg | 0.6 mg | 276 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.
