Miso Soup with Koya-dofu and Wakame
みそ汁（高野豆腐・わかめ） · Miso Shiru (Koya-dofu, Wakame)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple miso soup built around koya-dofu, the freeze-dried tofu that is a staple of Japanese pantry cooking. Once rehydrated and simmered gently in dashi, the little cubes turn soft and spongy and soak up the broth, so every spoonful is full of flavor without being salty. Wakame is cut small so it is easy for a toddler to manage, and the miso goes in at the very end so the soup stays mild and aromatic. It is an everyday side soup in our preschool kitchen, and children happily drink it down.
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.
- 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.
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.
- 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 koya-dofu in water to rehydrate it, then cut it into 1 cm cubes. Soak the wakame in water for 3 minutes, then chop it finely.
- 2
Bring the dashi stock to a boil in a pot, add the koya-dofu and wakame from step 1, and simmer over low heat for about 10 minutes.
- 3
Once everything is soft, 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 | 1.8 g | 3.6 g | 1.8 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 42 mg | 84 mg | 42 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 114 mg | 228 mg | 114 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 34.5 kcal | 3.5 g | 1.8 g | 1.8 g | 0.5 g | 0.9 g | 42 mg | 0.5 mg | 114 mg |
| 1 adult serving | 69 kcal | 6.9 g | 3.6 g | 3.6 g | 0.9 g | 1.8 g | 84 mg | 0.9 mg | 228 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.
