Miso Soup with Komatsuna and Aburaage
みそ汁（小松菜・油揚げ） · Misoshiru (Komatsuna, Aburaage)
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 komatsuna, a mild leafy green, with thin strips of aburaage, the fried tofu pouches that soak up the dashi and add a soft, savory bite. The greens are boiled separately and stirred in just before serving so they stay bright and tender rather than stewing in the pot. Rinsing the aburaage with hot water first washes off excess oil, which keeps the soup light and clean-tasting for small children. If you can't find komatsuna, spinach or bok choy works in its place.
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 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 3 gaburaage (fried tofu pouch)Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
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
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- aburaage (fried tofu pouch) (油揚げ)
- Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
- 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 komatsuna into 2 cm lengths and boil it.
- 2
Pour boiling water over the aburaage to remove excess oil, then cut it into short, thin strips.
- 3
Bring the dashi stock to a boil in a pot, add the aburaage from step 2, and simmer.
- 4
Dissolve the miso into the soup, then add the komatsuna from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 25.5 kcal | 51 kcal | 25.5 kcal |
| Protein | 2.1 g | 4.2 g | 2.1 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 48 mg | 96 mg | 48 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 204 mg | 408 mg | 204 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 25.5 kcal | 2.1 g | 1.4 g | 2 g | 0.5 g | 0.8 g | 48 mg | 0.8 mg | 204 mg |
| 1 adult serving | 51 kcal | 4.2 g | 2.7 g | 3.9 g | 0.9 g | 1.5 g | 96 mg | 1.5 mg | 408 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.
