Okra Soup
オクラスープ · Okura Supu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a light, clear soup built on consommé, with thin strips of carrot, soft wakame seaweed and little rounds of okra floating on top. Okra's mild flavor and slightly slippery texture make it easy for small children to swallow, and the star-shaped slices are fun to spot in the bowl. The okra is boiled separately and stirred in just before serving so it keeps its bright green color and fresh texture instead of turning dull in the pot. It is a simple way to get a summer vegetable that kids do not always take to onto the lunch table.
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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
- 7.5 gokra
- 13.5 gcarrot
- 0.3 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
- 180 gwater
- 0.8 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
- 0.6 gsalt
- to tastepepper
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.
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Cut the carrot into short, thin strips. Soak the dried wakame in water to rehydrate it, then chop it finely.
- 2
Slice the okra into rounds and boil until tender; set aside.
- 3
Put the water, consommé and carrot in a pot and bring to a boil, then add the wakame and simmer.
- 4
When the carrot is soft, season with salt and pepper. Add the okra from step 2 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 9 kcal | 18 kcal | 9 kcal |
| Protein | 0.3 g | 0.6 g | 0.3 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Salt equivalent | 1 g | 2.1 g | 1 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 9 kcal | 0.3 g | 0 g | 2 g | 1 g | 13.5 mg | 0 mg |
| 1 adult serving | 18 kcal | 0.6 g | 0 g | 3.9 g | 2.1 g | 27 mg | 0 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.
