Vegetable-Packed Soy Milk Soup with Spinach
野菜たっぷり豆乳スープ（ホウレンソウ） · Yasai Tappuri Tonyu Supu
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is a gentle, creamy soup from our preschool kitchen that gets its richness from soy milk instead of dairy, so it works for children who can't have milk. Seven kinds of vegetables plus a little pork go in, all cut small so they soften quickly and fit easily on a spoon. The mild, slightly sweet soy milk broth rounds off the flavor of the vegetables, and kids who usually pick around greens tend to eat the spinach happily when it's swimming in this soup.
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
- 9 gcarrot
- 13.5 gonion
- 27 gcabbage
- 18 gbean sprouts
- 22.5 gthinly sliced pork (komagire)Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
- 8.3 gwhole kernel corn (canned or frozen)
- 9 gspinach
Seasonings
- 3 gsesame oil
- 187.5 gwater
- 1.2 gchicken stock powder (Chinese-style)Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
- 2.4 gsoy sauce
- 23.3 gsweetened soy milk (Japanese chosei tonyu)Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
- 0.3 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- thinly sliced pork (komagire) (豚こま切れ肉)
- Small, thin offcuts of pork sold in Japan for quick stir-fries and simmered dishes. Substitute: Thinly sliced pork shoulder or loin cut into bite-size pieces.
- chicken stock powder (Chinese-style) (鶏ガラスープの素)
- Japanese granulated chicken bone soup base used for Chinese-style soups and stir-fries. Substitute: Chicken bouillon granules or powder.
- sweetened soy milk (Japanese chosei tonyu) (調製豆乳)
- Japanese 'prepared' soy milk that is lightly sweetened and flavored to taste milder than plain soy milk. Substitute: Regular (original, lightly sweetened) soy milk from the supermarket.
Directions
- 1
Cut the carrot into short, thin rectangles (tanzaku) and thinly slice the onion, then cut the slices in half lengthwise. Cut the cabbage into 2 cm squares and the bean sprouts into 2 cm lengths. Cut the pork into 1 to 2 cm wide strips. Cut the spinach into 2 cm widths and boil it.
- 2
Heat the sesame oil in a pot and sauté the carrot and onion. Add the cabbage, bean sprouts and pork and continue to sauté.
- 3
Add the water and chicken stock powder and bring to a boil. Add the corn and simmer until the vegetables are tender.
- 4
Add the soy sauce, soy milk, salt, pepper and the boiled spinach, and bring back to a brief boil.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 105 kcal | 210 kcal | 105 kcal |
| Protein | 6.6 g | 13.2 g | 6.6 g |
| Fat | 6.1 g | 12.3 g | 6.1 g |
| Carbohydrates | 6.9 g | 13.8 g | 6.9 g |
| Fiber | 2.1 g | 4.2 g | 2.1 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 33 mg | 66 mg | 33 mg |
| Iron | 0.8 mg | 1.5 mg | 0.8 mg |
| Potassium | 312 mg | 624 mg | 312 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 105 kcal | 6.6 g | 6.1 g | 6.9 g | 2.1 g | 0.6 g | 33 mg | 0.8 mg | 312 mg |
| 1 adult serving | 210 kcal | 13.2 g | 12.3 g | 13.8 g | 4.2 g | 1.2 g | 66 mg | 1.5 mg | 624 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.
