Sumashijiru (Clear Soup with Hana-fu and Bok Choy)
すまし汁（花麩・チンゲン菜） · 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 touch of soy sauce and salt, so the flavor of the stock comes through. This version floats pretty hana-fu, little flower-shaped pieces of dried wheat gluten that soak up the broth and turn soft and pillowy, alongside bright green bok choy. Children love spotting the flowers in their bowls, and the soft textures make it easy for even the youngest eaters. It is a gentle, low-salt soup that rounds out a rice-based lunch nicely.
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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
- 22.5 gbok choy
- 3 ghana-fu (flower-shaped dried wheat gluten)Small, light, flower-shaped pieces of dried wheat gluten that soften in soup and add color for kids. Substitute: Small croutons, or simply 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.
- 0.8 gsoy sauce
- 0.2 gsalt
About the Japanese ingredients in this recipe
- hana-fu (flower-shaped dried wheat gluten) (花麩)
- Small, light, flower-shaped pieces of dried wheat gluten that soften in soup and add color for kids. Substitute: Small croutons, or simply 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.
Directions
- 1
Cut the bok choy into 2 cm pieces and boil in hot water for 3 minutes. (Boiling it separately keeps the color bright, but if that is too much trouble, you can simmer it in the soup with everything else.)
- 2
Bring the dashi stock to a boil in a pot. Add the hana-fu and simmer over low heat for about 5 minutes.
- 3
Add the seasonings and simmer briefly, then stir in the bok choy from step 1.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 15 kcal | 30 kcal | 15 kcal |
| Protein | 1.5 g | 3 g | 1.5 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Carbohydrates | 2.6 g | 5.1 g | 2.6 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 28.5 mg | 57 mg | 28.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 160.5 mg | 321 mg | 160.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 15 kcal | 1.5 g | 0.2 g | 2.6 g | 0.5 g | 0.5 g | 28.5 mg | 0.5 mg | 160.5 mg |
| 1 adult serving | 30 kcal | 3 g | 0.3 g | 5.1 g | 0.9 g | 0.9 g | 57 mg | 0.9 mg | 321 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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