Miso Soup with Koya-dofu and Bok Choy
みそ汁（高野豆腐・チンゲン菜） · Miso Shiru (Koya-dofu, Chingensai)
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 koya-dofu with tender bok choy. Koya-dofu is tofu that has been freeze-dried and rehydrated; it soaks up the dashi like a sponge and turns spongy-soft, which makes it easy for small children to chew, while adding protein to the meal. The bok choy is blanched separately and stirred in just before serving so it keeps its color and does not turn mushy in the pot. If you cannot find koya-dofu, a soft or firm tofu cut into small cubes makes a simple substitute.
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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
- 4.5 gkoya-dofu (freeze-dried tofu)Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- 18 gbok choy
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
- koya-dofu (freeze-dried tofu) (高野豆腐)
- Shelf-stable blocks of freeze-dried tofu that are soaked to rehydrate and soak up simmering broth beautifully. Substitute: Firm tofu, pressed and cubed.
- 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 bok choy into 2 cm wide pieces and boil until tender.
- 2
Rehydrate the koya-dofu and cut it into 1 cm cubes.
- 3
Bring the dashi stock to a boil in a pot, add the koya-dofu from step 2, and simmer.
- 4
Once the koya-dofu is soft, dissolve the miso into the soup, then add the bok choy from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 34.5 kcal | 69 kcal | 34.5 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 1.8 g | 3.6 g | 1.8 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 | 55.5 mg | 111 mg | 55.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 159 mg | 318 mg | 159 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 34.5 kcal | 3.5 g | 1.8 g | 2 g | 0.5 g | 0.8 g | 55.5 mg | 0.6 mg | 159 mg |
| 1 adult serving | 69 kcal | 6.9 g | 3.6 g | 3.9 g | 0.9 g | 1.5 g | 111 mg | 1.2 mg | 318 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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