Miso Soup with Okra and Enoki Mushrooms
みそ汁（オクラ・えのき） · Miso Shiru (Okura, Enoki)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is the everyday soup of Japan, and on a preschool lunch tray it is where children get a good share of their vegetables. This version pairs sliced okra with enoki mushrooms and a little carrot for color. The okra turns pleasantly soft and slightly silky as it simmers, which gives the soup a gentle body that small children tend to enjoy. Everything is cut small so it is easy to scoop up with a spoon.
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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
- 9 gokra
- 18 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 21 gcarrot
Seasonings
- 180 gbonito and kombu dashiJapanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- 7.2 glight rice misoA pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
About the Japanese ingredients in this recipe
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- bonito and kombu dashi (かつお・昆布だし汁)
- Japanese soup stock made from dried bonito flakes and kombu kelp, the everyday base for soups and simmered dishes. Substitute: Instant dashi granules dissolved in water, or a light vegetable or chicken stock.
- light rice miso (米みそ（淡色辛みそ）)
- A pale, salty rice miso, the standard everyday miso in Japan. Substitute: Any light, white, or awase (blended) miso.
Directions
- 1
Slice the okra into rounds, cut the enoki mushrooms into 2 cm lengths, and cut the carrot into short, thin matchsticks.
- 2
Bring the dashi to a boil in a pot, add the vegetables from step 1, and simmer.
- 3
Once the vegetables are tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 31.5 kcal | 63 kcal | 31.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 0.6 g | 1.2 g | 0.6 g |
| Carbohydrates | 4.8 g | 9.6 g | 4.8 g |
| Salt equivalent | 1.2 g | 2.4 g | 1.2 g |
| Calcium | 28.5 mg | 57 mg | 28.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 31.5 kcal | 2.4 g | 0.6 g | 4.8 g | 1.2 g | 28.5 mg | 0.6 mg |
| 1 adult serving | 63 kcal | 4.8 g | 1.2 g | 9.6 g | 2.4 g | 57 mg | 1.2 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.
