Miso Soup with Tofu, Wakame and Onion
みそ汁（豆腐・わかめ・玉ねぎ） · Miso Shiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is the everyday soup of Japan, and this tofu, wakame and onion version is one of the most familiar combinations at the school lunch table. Simmering the onion until it is soft brings out its natural sweetness, so the soup stays mild and gentle even with a light hand on the miso. Soft cubes of silken tofu and finely chopped wakame are easy for little ones to eat with a spoon, and the miso goes in at the very end so it keeps its flavor and aroma.
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
- 15 gonion
- 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
Thinly slice the onion, then cut the slices in half lengthwise. Cut the tofu into 1.5 cm cubes. Soak the wakame in water to rehydrate it, then chop it finely.
- 2
Put the dashi stock and onion in a pot and bring to a boil, then add the wakame and simmer.
- 3
Once the 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 | 33 kcal | 66 kcal | 33 kcal |
| Protein | 3 g | 6 g | 3 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 3.5 g | 6.9 g | 3.5 g |
| Fiber | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 39 mg | 78 mg | 39 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 180 mg | 360 mg | 180 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 33 kcal | 3 g | 1.4 g | 3.5 g | 0.9 g | 0.9 g | 39 mg | 0.5 mg | 180 mg |
| 1 adult serving | 66 kcal | 6 g | 2.7 g | 6.9 g | 1.8 g | 1.8 g | 78 mg | 0.9 mg | 360 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.
