Wakame Soup with Enoki Mushrooms
わかめスープ（えのき） · Wakame Soup
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Wakame soup is one of the simplest soups on the preschool lunch menu: dried wakame and enoki mushrooms simmered in a light chicken broth, seasoned with just a pinch of salt. The seaweed turns silky and the enoki soft, so even the youngest children can manage it easily. Chopping the wakame small and cutting the enoki into short pieces keeps everything spoon-sized and easy to swallow, and the gentle seasoning lets the natural flavor of the seaweed and mushrooms come through.
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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
- 0.5 gdried cut wakameSmall pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- 15 genoki mushroomsLong, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
Seasonings
- 150 gwater
- 0.6 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.
- 0.3 gsalt
About the Japanese ingredients in this recipe
- dried cut wakame (カットわかめ)
- Small pieces of dried wakame seaweed that rehydrate in a few minutes and are used in soups and salads. Substitute: Any dried seaweed for soup, or omit.
- enoki mushrooms (えのきたけ)
- Long, thin, white mushrooms with tiny caps sold in a bunch, with a mild flavor and slight crunch. Substitute: Thinly sliced button mushrooms.
- 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.
Directions
- 1
Soak the wakame in water for 3 minutes, then chop it finely. Cut the enoki mushrooms into 2 cm lengths.
- 2
Put the water and chicken stock powder in a pot and bring to a boil. Add the wakame and enoki and simmer over low heat for about 10 minutes.
- 3
Once everything is soft, add the salt and adjust the seasoning.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 6 kcal | 12 kcal | 6 kcal |
| Protein | 0.6 g | 1.2 g | 0.6 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 1.4 g | 2.7 g | 1.4 g |
| Fiber | 0.8 g | 1.5 g | 0.8 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 0.2 mg | 0.3 mg | 0.2 mg |
| Potassium | 52.5 mg | 105 mg | 52.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 6 kcal | 0.6 g | 0 g | 1.4 g | 0.8 g | 0.5 g | 4.5 mg | 0.2 mg | 52.5 mg |
| 1 adult serving | 12 kcal | 1.2 g | 0 g | 2.7 g | 1.5 g | 0.9 g | 9 mg | 0.3 mg | 105 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.
