Sumashijiru (Clear Soup) with Hana-fu and Wakame
すまし汁（花麩・わかめ） · Sumashijiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sumashijiru is the clear, dashi-based soup that often appears on Japanese lunch trays when the meal doesn't call for miso soup. This version is filled with soft strips of wakame seaweed, sweet simmered onion and hana-fu, little flower-shaped pieces of dried wheat gluten that soak up the broth and turn pillowy. The pretty pink-and-white flowers are a big hit with children, and the soup itself is seasoned lightly so the gentle flavor of the dashi comes through.
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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
- 0.5 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.
- 15 gonion
- 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
- 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.
- 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
Soak the wakame in water for 3 minutes to rehydrate it, then chop it finely. Cut the onion into thin slices, then halve them lengthwise.
- 2
Put the dashi stock and onion in a pot and bring to a boil. Add the wakame and hana-fu and simmer over low heat for 15 minutes.
- 3
Add the soy sauce and salt and simmer briefly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 19.5 kcal | 39 kcal | 19.5 kcal |
| Protein | 1.7 g | 3.3 g | 1.7 g |
| Fat | 0.2 g | 0.3 g | 0.2 g |
| Carbohydrates | 3.5 g | 6.9 g | 3.5 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 13.5 mg | 27 mg | 13.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 126 mg | 252 mg | 126 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 19.5 kcal | 1.7 g | 0.2 g | 3.5 g | 0.6 g | 0.6 g | 13.5 mg | 0.2 mg | 126 mg |
| 1 adult serving | 39 kcal | 3.3 g | 0.3 g | 6.9 g | 1.2 g | 1.2 g | 27 mg | 0.3 mg | 252 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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