Miso Soup with Koya-dofu and Nameko Mushrooms
みそ汁（高野豆腐・なめこ） · Miso Shiru (Koya-dofu, Nameko)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the everyday miso soups we serve in the preschool kitchen. Koya-dofu is tofu that has been freeze-dried and then rehydrated; it turns soft and spongy and soaks up the dashi, so every bite is full of flavor without needing much salt. Nameko are small, glossy Japanese mushrooms with a naturally slippery coating that gives the soup a silky body children find easy to sip. Cut the tofu into small cubes so it fits neatly on a little 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.
- 15 gnameko mushroomsSmall, amber-colored Japanese mushrooms with a naturally slippery coating, often used in miso soup. Substitute: Shimeji, enoki, or thinly sliced button mushrooms.
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.
- nameko mushrooms (なめこ)
- Small, amber-colored Japanese mushrooms with a naturally slippery coating, often used in miso soup. Substitute: Shimeji, enoki, or thinly sliced button mushrooms.
- 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
Rehydrate the koya-dofu and cut it into 1 cm cubes. Rinse the nameko mushrooms briefly, and roughly chop any with large caps.
- 2
Bring the dashi stock to a boil in a pot, add the ingredients from step 1, and simmer.
- 3
Once everything is tender, dissolve the miso into the soup.
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 | 2.3 g | 4.5 g | 2.3 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 37.5 mg | 75 mg | 37.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 132 mg | 264 mg | 132 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 34.5 kcal | 3.5 g | 1.8 g | 2.3 g | 0.6 g | 0.8 g | 37.5 mg | 0.6 mg | 132 mg |
| 1 adult serving | 69 kcal | 6.9 g | 3.6 g | 4.5 g | 1.2 g | 1.5 g | 75 mg | 1.2 mg | 264 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.
