Sumashijiru (Clear Soup) with Wakame and Enoki
すまし汁（わかめ・えのき） · 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. Here it carries soft wakame seaweed and tender enoki mushrooms, both cut small so they are easy for little ones to scoop up and chew. It is a gentle, low-salt soup that pairs well with almost any rice-based lunch, and the mild, savory broth is one that even hesitant eaters tend to sip up happily.
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
- 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 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
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.
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 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 to rehydrate it, then chop it finely. Cut the enoki mushrooms into 1 cm pieces.
- 2
Pour the dashi stock into a pot and bring it to a boil. Once boiling, add the wakame and enoki and simmer.
- 3
When the wakame and enoki are tender, add the soy sauce and salt and adjust the seasoning to taste.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 9 kcal | 18 kcal | 9 kcal |
| Protein | 1 g | 2.1 g | 1 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 1.8 g | 3.6 g | 1.8 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 9 mg | 18 mg | 9 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 150 mg | 300 mg | 150 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 9 kcal | 1 g | 0 g | 1.8 g | 0.8 g | 0.6 g | 9 mg | 0.2 mg | 150 mg |
| 1 adult serving | 18 kcal | 2.1 g | 0 g | 3.6 g | 1.5 g | 1.2 g | 18 mg | 0.3 mg | 300 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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