Wakame Soup with Onion
わかめスープ（玉ねぎ） · 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: tender wakame seaweed and thin slices of onion simmered in a light chicken-flavored broth. The onion softens and turns sweet as it cooks, which mellows the broth so even children who are wary of seaweed tend to drink it down. In preschool kitchens we chop the wakame small and cut the onion into short slices so everything fits comfortably on a small spoon, and we season with just a little salt at the very end.
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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 gonion
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.
- 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 to rehydrate it, then chop it finely. Cut the onion into thin slices, then cut the slices in half so they are half the length.
- 2
Put the water, chicken stock powder and onion in a pot and bring to a simmer. Partway through, add the wakame and continue to simmer.
- 3
Once the onion is soft, season to taste with the salt.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 6 kcal | 12 kcal | 6 kcal |
| Protein | 0.3 g | 0.6 g | 0.3 g |
| Fat | 0 g | 0 g | 0 g |
| Carbohydrates | 1.4 g | 2.7 g | 1.4 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.5 g | 0.9 g | 0.5 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 24 mg | 48 mg | 24 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 6 kcal | 0.3 g | 0 g | 1.4 g | 0.5 g | 0.5 g | 7.5 mg | 0 mg | 24 mg |
| 1 adult serving | 12 kcal | 0.6 g | 0 g | 2.7 g | 0.9 g | 0.9 g | 15 mg | 0 mg | 48 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.
Ingredients in this recipe
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