Miso Soup with Koya-dofu and Daikon
みそ汁（高野豆腐・だいこん） · Miso Shiru (Koya-dofu, Daikon)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table almost every day in Japanese preschool kitchens, and this version pairs soft-simmered daikon radish with koya-dofu, a traditional freeze-dried tofu that soaks up the dashi like a sponge. Koya-dofu turns tender and springy once rehydrated, and its mild flavor makes it an easy way to add plant protein to a child's meal. The daikon is cut into small, thin quarter-rounds so it cooks through quickly and is easy to manage on a toddler's spoon.
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
- 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.
- 22.5 gdaikon radish
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 daikon radish into small, thin quarter-rounds (icho-giri). Rehydrate the koya-dofu and cut it into 1 cm cubes.
- 2
Bring the dashi stock to a boil in a pot, add the daikon and koya-dofu from step 1, and simmer.
- 3
Once the daikon is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 36 kcal | 72 kcal | 36 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 1.8 g | 3.6 g | 1.8 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 43.5 mg | 87 mg | 43.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 165 mg | 330 mg | 165 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 36 kcal | 3.5 g | 1.8 g | 2.6 g | 0.6 g | 0.8 g | 43.5 mg | 0.5 mg | 165 mg |
| 1 adult serving | 72 kcal | 6.9 g | 3.6 g | 5.1 g | 1.2 g | 1.5 g | 87 mg | 0.9 mg | 330 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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