Miso Soup with Tofu and Green Onion
みそ汁（豆腐・ねぎ） · Miso Shiru (Tofu, Negi)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tofu and green onion is one of the most classic pairings for miso soup in Japan, and it appears again and again on school lunch menus. The soft cubes of silken tofu are easy for even the youngest children to eat, and simmering the green onion slowly turns it sweet and tender rather than sharp, so picky eaters take to it too. Stir the miso in at the very end, without boiling it afterward, to keep its aroma and gentle flavor.
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 gsilken tofu
- 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
- 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
Cut the tofu into 1.5 cm cubes and thinly slice the green onion into rounds.
- 2
Bring the dashi stock to a boil in a pot, add the green onion, and simmer over low heat for about 15 minutes.
- 3
Once the green onion is soft, add the tofu and simmer briefly, then dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 30 kcal | 60 kcal | 30 kcal |
| Protein | 2.8 g | 5.7 g | 2.8 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 2.7 g | 5.4 g | 2.7 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 171 mg | 342 mg | 171 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 30 kcal | 2.8 g | 1.4 g | 2.7 g | 0.6 g | 0.8 g | 34.5 mg | 0.5 mg | 171 mg |
| 1 adult serving | 60 kcal | 5.7 g | 2.7 g | 5.4 g | 1.2 g | 1.5 g | 69 mg | 0.9 mg | 342 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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