Vegetable-Packed Soy Milk Soup
野菜たっぷり豆乳スープ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of those soups that quietly gets a whole bowl of vegetables into small children. Carrot, onion, cabbage, bean sprouts and corn simmer in a light chicken-style broth with a little pork, and a splash of soy milk at the end turns it creamy and mellow without any dairy. The corn adds natural sweetness, and the sesame oil gives it a savory aroma that draws kids to the table. Everything is cut small so it fits easily on a toddler's spoon, and the seasoning stays soft and gentle in true preschool-kitchen style.
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)
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). 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 pieces.
- 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 and pepper and bring back to a brief boil.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 103.5 kcal | 207 kcal | 103.5 kcal |
| Protein | 6.5 g | 12.9 g | 6.5 g |
| Fat | 6.1 g | 12.3 g | 6.1 g |
| Carbohydrates | 6.6 g | 13.2 g | 6.6 g |
| Fiber | 1.8 g | 3.6 g | 1.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 28.5 mg | 57 mg | 28.5 mg |
| Iron | 0.6 mg | 1.2 mg | 0.6 mg |
| Potassium | 250.5 mg | 501 mg | 250.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 103.5 kcal | 6.5 g | 6.1 g | 6.6 g | 1.8 g | 0.6 g | 28.5 mg | 0.6 mg | 250.5 mg |
| 1 adult serving | 207 kcal | 12.9 g | 12.3 g | 13.2 g | 3.6 g | 1.2 g | 57 mg | 1.2 mg | 501 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.
