Miso Soup with Napa Cabbage and Atsuage
みそ汁（白菜・厚揚げ） · Misoshiru (Hakusai, Atsuage)
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 sweet napa cabbage with atsuage, thick slabs of deep-fried tofu that stay pleasantly chewy in the broth. The cabbage is cut small and simmered until very soft so it is easy for little ones to eat, while the atsuage soaks up the dashi and gives the soup a satisfying, savory bite. It comes together with just four ingredients and makes a warming side for any rice-based meal.
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
- 22.5 gnapa cabbage
- 18 gatsuage (thick deep-fried tofu)A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil 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
- atsuage (thick deep-fried tofu) (厚揚げ)
- A thick block of tofu deep-fried so the outside is golden while the inside stays soft and creamy. Substitute: Firm tofu, pressed and pan-fried in a little oil 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 napa cabbage into 1 cm squares.
- 2
Pour boiling water over the atsuage to remove excess oil, then cut it into 1.5 cm cubes.
- 3
Bring the dashi stock to a boil in a pot, add the napa cabbage and simmer over low heat for 10 minutes, then add the atsuage and simmer for about 5 minutes more.
- 4
Once the cabbage is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 39 kcal | 78 kcal | 39 kcal |
| Protein | 3.2 g | 6.3 g | 3.2 g |
| Fat | 2.4 g | 4.8 g | 2.4 g |
| Carbohydrates | 2.4 g | 4.8 g | 2.4 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 61.5 mg | 123 mg | 61.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 181.5 mg | 363 mg | 181.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 39 kcal | 3.2 g | 2.4 g | 2.4 g | 0.6 g | 0.8 g | 61.5 mg | 0.6 mg | 181.5 mg |
| 1 adult serving | 78 kcal | 6.3 g | 4.8 g | 4.8 g | 1.2 g | 1.5 g | 123 mg | 1.2 mg | 363 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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