Vegetable Soup with Bok Choy and Onion
野菜スープ（チンゲン菜・玉ねぎ）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This light vegetable soup pairs sweet, slowly simmered onion with tender green bok choy in a clear consommé broth. It is the kind of simple, everyday soup that shows up on preschool lunch trays in Japan, and its mild seasoning and soft textures make it an easy sell for small children. Blanching the bok choy separately and adding it just before serving keeps its color bright and its texture pleasant instead of stewed and dull.
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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
- 22.5 gbok choy
- 15 gonion
Seasonings
- 150 mlwater
- 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.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- 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 bok choy into 2 cm wide pieces and boil until tender.
- 2
Halve the onion lengthwise, then cut it into thin slices.
- 3
Put the water, the onion from step 2 and the consommé bouillon in a pot and simmer.
- 4
Once the onion is soft, season with salt to taste, then add the bok choy from step 1 just before serving.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 7.5 kcal | 15 kcal | 7.5 kcal |
| Protein | 0.3 g | 0.6 g | 0.3 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 2 g | 3.9 g | 2 g |
| Fiber | 0.6 g | 1.2 g | 0.6 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 25.5 mg | 51 mg | 25.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 82.5 mg | 165 mg | 82.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 7.5 kcal | 0.3 g | 0 g | 2 g | 0.6 g | 0.6 g | 25.5 mg | 0.3 mg | 82.5 mg |
| 1 adult serving | 15 kcal | 0.6 g | 0 g | 3.9 g | 1.2 g | 1.2 g | 51 mg | 0.6 mg | 165 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.
