Satsuma-jiru (Miso Soup with Sweet Potato)
さつま汁 · Satsumajiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Satsuma-jiru is a chunky miso soup that takes its name from Satsuma, the old name for Kagoshima Prefecture in southern Japan, which is also where Japanese sweet potatoes (satsumaimo) got their name. It is a bit heartier than everyday miso soup, packed with root vegetables, tofu and shirataki. The sweet potato melts a little into the broth as it simmers, giving the soup a natural sweetness that children love, and it balances the earthy flavor of gobo and daikon so even little ones who are unsure about root vegetables tend to finish their bowl. It is a warming, filling soup that works well on a cold day.
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
- 12 gcarrot
- 19.5 gdaikon radish
- 25.5 gJapanese sweet potato (satsumaimo)A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- 6.8 ggobo (burdock root)A long, slender, earthy-tasting root vegetable with a pleasant crunch, usually scraped rather than peeled. Substitute: Parsnip or carrot.
- 16.5 gfirm tofu
- 9 gshirataki (konjac noodles)Translucent, chewy, very low-calorie noodles made from konjac yam, sold in water-filled packs. Substitute: Glass noodles, 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
- Japanese sweet potato (satsumaimo) (さつまいも)
- A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
- gobo (burdock root) (ごぼう)
- A long, slender, earthy-tasting root vegetable with a pleasant crunch, usually scraped rather than peeled. Substitute: Parsnip or carrot.
- shirataki (konjac noodles) (糸こんにゃく)
- Translucent, chewy, very low-calorie noodles made from konjac yam, sold in water-filled packs. Substitute: Glass noodles, 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 carrot and daikon into small quarter-rounds. Peel the sweet potato and cut it into 2 cm quarter-rounds. Slice the gobo thinly on the diagonal.
- 2
Cut the tofu into 1.5 cm cubes and cut the shirataki into 2 cm lengths.
- 3
Put the dashi stock, carrot, daikon and gobo in a pot and bring to a boil. Add the sweet potato and simmer over low heat for about 15 minutes.
- 4
Add the tofu and shirataki from step 2, stir in the miso until dissolved, and simmer over low heat for about 5 minutes.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 67.5 kcal | 135 kcal | 67.5 kcal |
| Protein | 3 g | 6 g | 3 g |
| Fat | 1.2 g | 2.4 g | 1.2 g |
| Carbohydrates | 13.2 g | 26.4 g | 13.2 g |
| Fiber | 2.3 g | 4.5 g | 2.3 g |
| Salt equivalent | 0.8 g | 1.5 g | 0.8 g |
| Calcium | 49.5 mg | 99 mg | 49.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 331.5 mg | 663 mg | 331.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 67.5 kcal | 3 g | 1.2 g | 13.2 g | 2.3 g | 0.8 g | 49.5 mg | 0.6 mg | 331.5 mg |
| 1 adult serving | 135 kcal | 6 g | 2.4 g | 26.4 g | 4.5 g | 1.5 g | 99 mg | 1.2 mg | 663 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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