Sumashijiru (Clear Soup with Bok Choy and Onion)
すまし汁（チンゲン菜・玉ねぎ） · Sumashijiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sumashijiru is a clear Japanese soup built on dashi and seasoned with just a little soy sauce and salt, so the broth stays delicate and lets the vegetables shine. Here, thinly sliced onion simmers until sweet, and bok choy goes in right at the end so it keeps its bright color and soft bite. It is a simple, soothing soup that pairs easily with rice and a main dish, which is why it appears so often on preschool lunch trays. Made without egg or dairy.
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
- 18 gbok choy
- 15 gonion
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.
- 0.8 gsoy sauce
- 0.2 gsalt
About the Japanese ingredients in this recipe
- 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
Cut the bok choy into 2 cm pieces and boil it.
- 2
Thinly slice the onion, then cut the slices in half so they are half the length.
- 3
Put the dashi stock and the onion from step 2 in a pot and simmer.
- 4
Add the seasonings and simmer briefly, then add the bok choy from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 9 kcal | 18 kcal | 9 kcal |
| Protein | 0.8 g | 1.5 g | 0.8 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 166.5 mg | 333 mg | 166.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 9 kcal | 0.8 g | 0 g | 2 g | 0.5 g | 0.5 g | 25.5 mg | 0.2 mg | 166.5 mg |
| 1 adult serving | 18 kcal | 1.5 g | 0 g | 3.9 g | 0.9 g | 0.9 g | 51 mg | 0.3 mg | 333 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.
