Sumashijiru (Clear Soup with Tofu and Wakame)
すまし汁（豆腐・わかめ） · Sumashijiru
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Sumashijiru is the clear, dashi-based cousin of miso soup: instead of miso, it is seasoned with just a little soy sauce and salt, so the flavor of the stock shines through. This version pairs soft cubes of silken tofu with tender wakame seaweed and thinly sliced onion, which sweetens as it simmers and rounds out the broth. At preschool it turns up alongside all kinds of main dishes, and its mild taste and soft textures make it easy for even the youngest children to enjoy.
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
- 30 gsilken tofu
- 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
Seasonings
- 150 mldashi 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.
- 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 tofu into 1.5 cm cubes.
- 2
Soak the wakame in water to rehydrate it, then chop it finely. Halve the onion lengthwise and cut it into thin slices.
- 3
Put the dashi stock and onion in a pot and bring to a boil, then add the wakame and simmer until soft.
- 4
Add the tofu from step 1 and the seasonings, and simmer briefly.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 25.5 kcal | 51 kcal | 25.5 kcal |
| Protein | 2.4 g | 4.8 g | 2.4 g |
| Fat | 1 g | 2.1 g | 1 g |
| Carbohydrates | 2.4 g | 4.8 g | 2.4 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 34.5 mg | 69 mg | 34.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 166.5 mg | 333 mg | 166.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 25.5 kcal | 2.4 g | 1 g | 2.4 g | 0.8 g | 0.6 g | 34.5 mg | 0.3 mg | 166.5 mg |
| 1 adult serving | 51 kcal | 4.8 g | 2.1 g | 4.8 g | 1.5 g | 1.2 g | 69 mg | 0.6 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.
