Wonton Soup
ワンタンスープ
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is the wonton soup we serve at preschool: a gentle, chicken-based broth with carrot, shiitake, bean sprouts and spinach, finished with wonton wrappers cut into strips. There is no folding or filling involved, so it comes together quickly, and the soft, slippery wrappers are something children really take to. Chicken thigh cooked in a little sesame oil gives the broth plenty of flavor without much salt, which is why it works so well for small eaters. It is made without egg or milk.
Toddlers to adults. The whole family can eat this exactly as written.
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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.
- 30 gchicken thigh
- 15 gcarrot
- 3.6 gshiitake mushrooms
- 18 gbean sprouts
- 9 gfrozen spinach
- 10.5 gwonton wrappers
- 1.5 gsesame oil
- 225 mlwater
- 1.5 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.
- 3 gsoy sauce
- 0.3 gsalt
- to tastepepper
About the Japanese ingredients in this recipe
- 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
Video is in Japanese — the steps below are synced to it, so tap ▶ on a step to jump to that moment.
- 1
Cut the carrot into thin matchsticks and slice the shiitake thinly. Stack the wonton wrappers and cut them into 6 equal pieces. Cut the chicken into 1 cm cubes. (For children of elementary-school age and younger, cutting the wonton wrappers into strips about 1 cm wide makes them easier to eat.)
- 2
Heat the sesame oil in a pot, add the chicken and stir-fry until it changes color. Add the carrot, water and chicken stock powder and bring to a boil. (The beta-carotene in carrots is absorbed better when eaten together with oil.)
- 3
Add the bean sprouts and shiitake and simmer over low heat for about 10 minutes. Add the frozen spinach, soy sauce, salt and pepper and bring back to a boil.
- 4
Add the wonton wrappers, separating them as you go, and simmer for about 2 minutes until cooked through. (The wrappers fall apart easily, so avoid stirring too much.)
Tips for Making It Well
- There is no need to fold the wontons: simply cut the wrappers and add them to the soup. Even the bits that overlap and stick together turn out pleasantly chewy and tasty.
- The wonton wrappers soak up the broth as they sit, so we recommend adding and simmering them just before serving.
Freezing Instructions
Before adding the wonton wrappers, let the soup cool, then divide it into single portions in freezer bags and freeze. To serve, reheat in the microwave and simmer the wonton wrappers freshly each time before adding them.
Keeps for about 2 weeks (best eaten as soon as possible).
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 112.5 kcal | 225 kcal | 112.5 kcal |
| Protein | 7.1 g | 14.1 g | 7.1 g |
| Fat | 6 g | 12 g | 6 g |
| Carbohydrates | 8.6 g | 17.1 g | 8.6 g |
| Fiber | 1.4 g | 2.7 g | 1.4 g |
| Salt equivalent | 0.9 g | 1.8 g | 0.9 g |
| Calcium | 18 mg | 36 mg | 18 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 195 mg | 390 mg | 195 mg |
| Phosphorus | 78 mg | 156 mg | 78 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | Phosphorus | |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 112.5 kcal | 7.1 g | 6 g | 8.6 g | 1.4 g | 0.9 g | 18 mg | 0.5 mg | 195 mg | 78 mg |
| 1 adult serving | 225 kcal | 14.1 g | 12 g | 17.1 g | 2.7 g | 1.8 g | 36 mg | 0.9 mg | 390 mg | 156 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.
Cooking for bigger kids? See the elementary-school portion of this recipe.
