Miso Soup with Sweet Potato and Green Onion
みそ汁（さつまいも・ねぎ） · Satsumaimo to Negi no Misoshiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and the filling changes with the season. This version pairs Japanese sweet potato with green onion: the sweet potato turns soft and naturally sweet as it simmers, which is exactly why little ones take to it, and the mild dashi and miso let that sweetness shine. Cut the sweet potato into thick pieces so it holds its shape in the pot, and stir in the miso only at the end to keep its aroma.
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 gJapanese sweet potato (satsumaimo)A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- 7.5 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
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
- Japanese sweet potato (satsumaimo) (さつまいも)
- A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- green onion (naga negi) (ねぎ)
- Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 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
Peel the sweet potato and cut it into thick quarter-rounds (icho-giri). Thinly slice the green onion crosswise.
- 2
Bring the dashi stock to a boil in a pot, add the sweet potato and green onion, and simmer.
- 3
When the sweet potato is soft, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 51 kcal | 102 kcal | 51 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 0.5 g | 0.9 g | 0.5 g |
| Carbohydrates | 12 g | 24 g | 12 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 24 mg | 48 mg | 24 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 240 mg | 480 mg | 240 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 51 kcal | 1.5 g | 0.5 g | 12 g | 1.2 g | 0.8 g | 24 mg | 0.3 mg | 240 mg |
| 1 adult serving | 102 kcal | 3 g | 0.9 g | 24 g | 2.4 g | 1.5 g | 48 mg | 0.6 mg | 480 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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