Miso Soup with Potato and Onion
みそ汁（じゃがいも・玉ねぎ） · Miso Shiru (Jagaimo, Tamanegi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese meal, and in preschool kitchens it appears on the lunch menu again and again with the vegetables changing by the season. This version pairs potato and onion, two ingredients children already know and love: the potato turns soft and fluffy in the dashi, and the onion melts down to add natural sweetness, so the soup needs only a light touch of miso. Simmer the vegetables until fully tender before stirring in the miso - that way the soup stays mild and the pieces are easy for small mouths to manage.
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
- 30 gpotato
- 15 gonion
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
- 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 (ichogiri) and thinly slice the onion, then cut the slices in half lengthwise.
- 2
Put the dashi stock and the vegetables from step 1 in a pot and simmer.
- 3
Once the vegetables are tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 33 kcal | 66 kcal | 33 kcal |
| Protein | 1.8 g | 3.6 g | 1.8 g |
| Fat | 0.3 g | 0.6 g | 0.3 g |
| Carbohydrates | 8 g | 15.9 g | 8 g |
| Fiber | 3.2 g | 6.3 g | 3.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 256.5 mg | 513 mg | 256.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 33 kcal | 1.8 g | 0.3 g | 8 g | 3.2 g | 0.8 g | 13.5 mg | 0.3 mg | 256.5 mg |
| 1 adult serving | 66 kcal | 3.6 g | 0.6 g | 15.9 g | 6.3 g | 1.5 g | 27 mg | 0.6 mg | 513 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.
