Miso Soup with Spinach and Koya-dofu
みそ汁（ほうれん草・高野豆腐） · Miso Shiru (Horenso, Koya-dofu)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a simple miso soup built around two staples of the Japanese school lunch kitchen: spinach and koya-dofu, a freeze-dried tofu that turns spongy and soft once rehydrated and soaks up the flavor of the dashi as it simmers. Both are cut small so the pieces are easy for small children to scoop up and chew. The spinach is blanched separately and added just before serving so it keeps its bright green color and does not turn the soup bitter or muddy, a small step that makes a big difference in how eagerly kids drink it.
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.
- 22.5 gspinach
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.
- 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 spinach into 2 cm pieces and boil it.
- 2
Rehydrate the koya-dofu and cut it into 1 cm cubes.
- 3
Bring the dashi stock to a boil in a pot, add the koya-dofu from step 2 and simmer.
- 4
Once the koya-dofu is soft, dissolve the miso into the soup, then add the spinach from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 37.5 kcal | 75 kcal | 37.5 kcal |
| Protein | 3.8 g | 7.5 g | 3.8 g |
| Fat | 2 g | 3.9 g | 2 g |
| Carbohydrates | 2.4 g | 4.8 g | 2.4 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 48 mg | 96 mg | 48 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Potassium | 268.5 mg | 537 mg | 268.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 37.5 kcal | 3.8 g | 2 g | 2.4 g | 0.9 g | 0.8 g | 48 mg | 0.9 mg | 268.5 mg |
| 1 adult serving | 75 kcal | 7.5 g | 3.9 g | 4.8 g | 1.8 g | 1.5 g | 96 mg | 1.8 mg | 537 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.
