Miso Soup with Tofu and Wakame
みそ汁（豆腐・わかめ） · Miso Shiru (Tofu, Wakame)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Tofu and wakame is the most classic pairing you will find in a bowl of miso soup, and it is one that children take to right away: soft cubes of silken tofu and tender ribbons of seaweed in a mild, savory dashi broth. In preschool kitchens, we cut the tofu small and chop the wakame finely so little ones can manage it easily on a spoon. It is quick to put together and a soothing, gentle way to round out any Japanese-style meal.
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
- 0.5 gdried cut wakameSmall pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
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
- dried cut wakame (カットわかめ)
- Small pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- 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. Rehydrate the wakame in water and chop it finely.
- 2
Bring the dashi stock to a boil in a pot, add the wakame, and simmer.
- 3
Once the wakame is tender, add the tofu and simmer briefly, then dissolve in the miso.
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 | 2.3 g | 4.5 g | 2.3 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 36 mg | 72 mg | 36 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 157.5 mg | 315 mg | 157.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 28.5 kcal | 2.8 g | 1.4 g | 2.3 g | 0.6 g | 0.9 g | 36 mg | 0.5 mg | 157.5 mg |
| 1 adult serving | 57 kcal | 5.7 g | 2.7 g | 4.5 g | 1.2 g | 1.8 g | 72 mg | 0.9 mg | 315 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.
