Miso Soup with Potato and Enoki Mushrooms
みそ汁（じゃがいも・えのき） · Misoshiru (Jagaimo, Enoki)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese meal, and this version pairs soft, comforting potato with thin, silky enoki mushrooms. The potato gives the soup a little body and natural sweetness, while the enoki turn tender enough for even small children to manage. Simmered gently in dashi and finished with miso stirred in at the very end, it is a mild, warming bowl that fits right into a preschool lunch tray.
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
- 45 gpotato
- 7.5 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: 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
- 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.
- 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 potato into quarter-rounds (icho-giri) about 2 cm wide, and cut the enoki mushrooms into 2 cm lengths.
- 2
Put the dashi stock and potato in a pot and bring to a boil, then add the enoki mushrooms and simmer over low heat for about 10 minutes.
- 3
When the potato is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 40.5 kcal | 81 kcal | 40.5 kcal |
| Protein | 2 g | 3.9 g | 2 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 9.9 g | 19.8 g | 9.9 g |
| Fiber | 4.5 g | 9 g | 4.5 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 10.5 mg | 21 mg | 10.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 321 mg | 642 mg | 321 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 40.5 kcal | 2 g | 0.3 g | 9.9 g | 4.5 g | 0.8 g | 10.5 mg | 0.5 mg | 321 mg |
| 1 adult serving | 81 kcal | 3.9 g | 0.6 g | 19.8 g | 9 g | 1.5 g | 21 mg | 0.9 mg | 642 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.
