Miso Soup with Turnip and Aburaage
みそ汁（かぶ・油揚げ） · Misoshiru (Kabu, Aburaage)
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Miso soup is on the table at almost every Japanese school lunch, and this version pairs sweet, tender turnip with aburaage and enoki mushrooms. Turnip cooks quickly and turns soft enough for even the youngest children to chew, while the fried tofu pouch adds a little richness that makes the broth taste comforting rather than plain. Rinsing the aburaage with boiling water first removes excess oil, so the soup stays light and clean-tasting. It is a simple, warming bowl that kids happily drink to the last drop.
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 gturnip
- 3 gaburaage (fried tofu pouch)Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
- 10.5 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: 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
- aburaage (fried tofu pouch) (油揚げ)
- Thin slices of tofu deep-fried until puffy and golden, sold in packs in the refrigerated section of Japanese and Asian markets. Substitute: Firm tofu, thinly sliced and pan-fried until golden.
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: 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 turnip into thick quarter-rounds and cut the enoki mushrooms into 1 cm pieces. Pour boiling water over the aburaage to remove excess oil, then cut it into short thin strips.
- 2
Put the dashi stock and turnip in a pot and bring to a boil, then add the enoki mushrooms and aburaage and simmer.
- 3
Once the vegetables are tender, dissolve the miso into the soup.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 31.5 kcal | 63 kcal | 31.5 kcal |
| Protein | 2.8 g | 5.7 g | 2.8 g |
| Fat | 1.4 g | 2.7 g | 1.4 g |
| Carbohydrates | 3.5 g | 6.9 g | 3.5 g |
| Fiber | 1.5 g | 3 g | 1.5 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 93 mg | 186 mg | 93 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Potassium | 249 mg | 498 mg | 249 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 31.5 kcal | 2.8 g | 1.4 g | 3.5 g | 1.5 g | 0.8 g | 93 mg | 1 mg | 249 mg |
| 1 adult serving | 63 kcal | 5.7 g | 2.7 g | 6.9 g | 3 g | 1.5 g | 186 mg | 2.1 mg | 498 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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