Mushroom Onigiri (Rice Balls)
きのこおにぎり · Kinoko Onigiri
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Onigiri are Japan's everyday hand-held rice balls, and this version mixes in a gentle, dashi-simmered blend of shimeji and enoki mushrooms, aburaage, and green peas. The rice itself is cooked with a touch of the seasoning, so every bite is evenly flavored without being salty, and the mushrooms are chopped small so they blend right into the rice. The soft, savory taste and hand-sized shape make these easy for even little ones to manage on their own, and they are a lovely way to introduce mushrooms to children who might otherwise pick them out.
Wheat-free, but uses soy sauce (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
- 60 griceJapanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- 12 gshimeji mushroomsSmall brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 6 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 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.
- 3 gfrozen green peas
Seasonings
- 30 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.
- 0.4 gsugar
- 0.3 gsalt
- 1.2 gsoy sauce
About the Japanese ingredients in this recipe
- rice (米)
- Japanese short-grain white rice (japonica), which cooks up soft and slightly sticky. The amount listed is for uncooked rice. Substitute: Sushi rice, or another short-grain or medium-grain rice such as Calrose.
- shimeji mushrooms (ぶなしめじ)
- Small brown-capped mushrooms sold in clusters, with a mild, slightly nutty flavor and a pleasant chew. Substitute: Oyster mushrooms or sliced button mushrooms.
- 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.
- 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.
- 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.
Directions
- 1
Soak the rice in water for at least 30 minutes. Combine the sugar, salt, and soy sauce, stir one-third of this mixture into the rice, and cook.
- 2
Cut the shimeji into 1 cm pieces, chopping the caps finely. Cut the enoki into 1 cm pieces. Pour boiling water over the aburaage to remove excess oil, then cut it into short, thin strips.
- 3
Briefly blanch the green peas in boiling water.
- 4
Bring the dashi stock to a boil in a pot, add the mushrooms and aburaage from step 2 along with the remaining seasoning mixture, and simmer until soft. Mix with the rice from step 1 and the peas from step 3, then shape into onigiri.
The salt in the seasonings interferes with the rice's water absorption, so always soak the rice first and stir in the seasonings just before cooking.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 228 kcal | 456 kcal | 228 kcal |
| Protein | 5.3 g | 10.5 g | 5.3 g |
| Fat | 1.7 g | 3.3 g | 1.7 g |
| Carbohydrates | 48.6 g | 97.2 g | 48.6 g |
| Fiber | 1.2 g | 2.4 g | 1.2 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 15 mg | 30 mg | 15 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 154.5 mg | 309 mg | 154.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 228 kcal | 5.3 g | 1.7 g | 48.6 g | 1.2 g | 0.5 g | 15 mg | 0.6 mg | 154.5 mg |
| 1 adult serving | 456 kcal | 10.5 g | 3.3 g | 97.2 g | 2.4 g | 0.9 g | 30 mg | 1.2 mg | 309 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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