Miso Soup with Tofu and Turnip
みそ汁（豆腐・かぶ） · Miso Shiru (Tofu, Kabu)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and the vegetables in it change with the seasons. This version pairs sweet, soft-simmered turnip with silken tofu, so everything is tender enough for even the youngest children to manage with a spoon. The turnip cooks in dashi until it almost melts, and the miso goes in at the very end so its flavor and aroma stay fresh.
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
Added. Open the recipe helper (bottom right) → ☰ Menu → 🛒 Shopping list to see the ingredients for your family size.
Printing uses the number of adults and children set under Ingredients, so set those first.
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
- 30 gturnip
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
- 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 small cubes and the turnip into thick quarter-rounds.
- 2
Put the dashi stock and turnip in a pot and simmer.
- 3
Once the turnip is soft, add the tofu and simmer briefly, then stir in the miso until dissolved.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 33 kcal | 66 kcal | 33 kcal |
| Protein | 3.5 g | 6.9 g | 3.5 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 3.3 g | 6.6 g | 3.3 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 106.5 mg | 213 mg | 106.5 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 255 mg | 510 mg | 255 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 33 kcal | 3.5 g | 1.4 g | 3.3 g | 1.4 g | 0.8 g | 106.5 mg | 1 mg | 255 mg |
| 1 adult serving | 66 kcal | 6.9 g | 2.7 g | 6.6 g | 2.7 g | 1.5 g | 213 mg | 2.1 mg | 510 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.
