Vegetable Soup with Carrot and Corn
野菜スープ（人参・コーン）
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of the simplest soups on a Japanese preschool lunch menu: carrot, onion and sweet corn simmered gently in a light consommé broth. The onion turns sweet and soft, the corn adds little pops of sweetness, and there is nothing sharp or strongly seasoned to put small children off. Cutting the vegetables into 1 cm dice keeps every spoonful easy for little mouths, and a slow 15-minute simmer means the carrot cooks through until tender.
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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
- 7.5 gcarrot
- 18 gonion
- 10.5 gwhole kernel corn (canned or frozen)
Seasonings
- 150 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.
- 0.3 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 carrot and onion into 1 cm dice.
- 2
Put the water, the vegetables from step 1 and the consommé in a pot and bring to a boil. Add the corn and simmer over low heat for about 15 minutes.
- 3
Add the salt and adjust the seasoning to taste.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 18 kcal | 36 kcal | 18 kcal |
| Protein | 0.5 g | 0.9 g | 0.5 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 4.4 g | 8.7 g | 4.4 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.6 g | 1.2 g | 0.6 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 64.5 mg | 129 mg | 64.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 18 kcal | 0.5 g | 0 g | 4.4 g | 0.8 g | 0.6 g | 4.5 mg | 0 mg | 64.5 mg |
| 1 adult serving | 36 kcal | 0.9 g | 0 g | 8.7 g | 1.5 g | 1.2 g | 9 mg | 0 mg | 129 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.
