Miso Soup with Tofu and Nameko Mushrooms
みそ汁（豆腐・なめこ） · Misoshiru (Tofu, Nameko)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Nameko are small, amber-colored Japanese mushrooms with a naturally slippery coating that gives miso soup a lovely silky body. Paired with soft cubes of silken tofu, they make a soup that slides down easily, so even children who are wary of mushrooms tend to sip it up without a fuss. The tofu is cut small enough to sit neatly on a child's spoon, and the seasoning is kept light so the dashi and the mushrooms can do the talking. If you can't find nameko, look for them in jars or vacuum packs at Japanese grocery stores.
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
- 15 gnameko mushroomsSmall, amber-colored Japanese mushrooms with a naturally slippery coating, often used in miso soup. Substitute: Shimeji, enoki, or thinly sliced button mushrooms.
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
- nameko mushrooms (なめこ)
- Small, amber-colored Japanese mushrooms with a naturally slippery coating, often used in miso soup. Substitute: Shimeji, enoki, or thinly sliced button mushrooms.
- 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. Rinse the nameko mushrooms briefly and roughly chop any with large caps.
- 2
Bring the dashi stock to a boil in a pot, add the nameko mushrooms, and simmer over low heat for about 5 minutes.
- 3
Add the tofu and simmer briefly, then stir in the miso until dissolved.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 28.5 kcal | 57 kcal | 28.5 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 | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 31.5 mg | 63 mg | 31.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 175.5 mg | 351 mg | 175.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 28.5 kcal | 2.8 g | 1.4 g | 2.7 g | 0.8 g | 0.8 g | 31.5 mg | 0.6 mg | 175.5 mg |
| 1 adult serving | 57 kcal | 5.7 g | 2.7 g | 5.4 g | 1.5 g | 1.5 g | 63 mg | 1.2 mg | 351 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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