Tofu Soup
豆腐スープ · Tofu Supu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest soups on the preschool lunch menu: soft cubes of firm tofu in a clear, mildly seasoned consommé broth, finished with bright green komatsuna. The tofu is gentle enough for even the youngest children to eat with a spoon, and the greens go in just before serving so they keep their color and don't turn mushy. Komatsuna is a Japanese mustard spinach; if you can't find it, baby spinach or bok choy makes an easy stand-in.
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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
- 37.5 gfirm tofu
- 18 gkomatsunaA mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
Seasonings
- 180 gwater
- 0.8 gconsommé bouillon (granules or cube)Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
- 0.6 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- komatsuna (こまつな)
- A mild Japanese leafy green (Japanese mustard spinach) with tender stems. Substitute: Spinach or bok choy.
- consommé bouillon (granules or cube) (コンソメ)
- Japanese-style Western soup stock powder or cubes, similar to chicken or vegetable bouillon. Substitute: Chicken or vegetable bouillon granules or a bouillon cube.
Directions
- 1
Cut the tofu into small cubes. Cut the komatsuna into 2 to 3 cm lengths and boil it.
- 2
Put the water and consommé in a pot and bring to a boil, then add the tofu. Once it returns to a boil, season with salt and pepper, and add the komatsuna just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 31.5 kcal | 63 kcal | 31.5 kcal |
| Protein | 2.8 g | 5.7 g | 2.8 g |
| Fat | 1.8 g | 3.6 g | 1.8 g |
| Carbohydrates | 0.9 g | 1.8 g | 0.9 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 66 mg | 132 mg | 66 mg |
| Iron | 1 mg | 2.1 mg | 1 mg |
| Energy | Protein | Fat | Carbs | Salt equiv. | Calcium | Iron | |
|---|---|---|---|---|---|---|---|
| 1 serving | 31.5 kcal | 2.8 g | 1.8 g | 0.9 g | 0.9 g | 66 mg | 1 mg |
| 1 adult serving | 63 kcal | 5.7 g | 3.6 g | 1.8 g | 1.8 g | 132 mg | 2.1 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.
