Wakame Soup with Green Onion
わかめスープ（ねぎ） · Wakame Sūpu
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 seaweed and thinly sliced green onion simmered in a light chicken-style broth. The wakame turns silky and soft and the onion cooks down until it is sweet and mild, so even children who are wary of anything green tend to drink it right up. It comes together from pantry staples in a few minutes and pairs naturally with rice bowls, stir-fries and other Chinese-style dishes.
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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.
- 4.5 ggreen onion (naga negi)Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 150 gwater
Seasonings
- 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.
- green onion (naga negi) (ねぎ)
- Japanese long onion, thicker and milder than Western scallions. Substitute: Scallions or the white part of a leek.
- 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 to rehydrate it, then chop it finely. Slice the green onion into thin rounds.
- 2
Put the water and chicken stock powder in a pot and bring to a boil. Add the wakame and green onion from step 1 and simmer over low heat for about 10 to 15 minutes.
- 3
Once everything is soft, season to taste with the salt.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 3 kcal | 6 kcal | 3 kcal |
| Protein | 0.2 g | 0.3 g | 0.2 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 0.5 g | 0.9 g | 0.5 g |
| Fiber | 0.3 g | 0.6 g | 0.3 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 6 mg | 12 mg | 6 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 10.5 mg | 21 mg | 10.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 3 kcal | 0.2 g | 0 g | 0.5 g | 0.3 g | 0.5 g | 6 mg | 0 mg | 10.5 mg |
| 1 adult serving | 6 kcal | 0.3 g | 0 g | 0.9 g | 0.6 g | 0.9 g | 12 mg | 0 mg | 21 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.
