Miso Soup with Tofu and Komatsuna
みそ汁（豆腐・小松菜） · Misoshiru (Tofu, Komatsuna)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and this tofu-and-komatsuna version is one of the simplest and most soothing. Silken tofu is soft enough for even the youngest children to manage, and komatsuna (Japanese mustard spinach, a mild leafy green) is blanched separately so it stays bright and tender rather than stewing in the pot. If you cannot find komatsuna, spinach or baby bok choy works in its place.
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
- 18 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
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
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- 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.
- 2
Cut the komatsuna into 2 cm lengths and boil it.
- 3
Bring the dashi stock to a boil in a pot, add the tofu from step 1 and simmer briefly.
- 4
Dissolve the miso into the soup, then add the komatsuna from step 2 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 30 kcal | 60 kcal | 30 kcal |
| Protein | 3 g | 6 g | 3 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 61.5 mg | 123 mg | 61.5 mg |
| Iron | 0.9 mg | 1.8 mg | 0.9 mg |
| Potassium | 246 mg | 492 mg | 246 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 30 kcal | 3 g | 1.4 g | 2.6 g | 0.8 g | 0.8 g | 61.5 mg | 0.9 mg | 246 mg |
| 1 adult serving | 60 kcal | 6 g | 2.7 g | 5.1 g | 1.5 g | 1.5 g | 123 mg | 1.8 mg | 492 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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