Tofu Soup with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 106 cal. | (5 %) | ||
| Protein | 12.98 g | (13 %) | ||
| Fat | 1.49 g | (1 %) | ||
| Carbohydrates | 15.86 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.55 g | (9 %) |
| Vitamin A | 410.71 mg | (51,339 %) | ||
| Vitamin D | 0.15 μg | (1 %) | ||
| Vitamin E | 0.32 mg | (3 %) | ||
| Vitamin B₁ | 0.06 mg | (6 %) | ||
| Vitamin B₂ | 0.11 mg | (10 %) | ||
| Niacin | 1.96 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 34.18 μg | (11 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 0.31 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19.28 mg | (20 %) | ||
| Potassium | 282.79 mg | (7 %) | ||
| Calcium | 63.36 mg | (6 %) | ||
| Magnesium | 22.85 mg | (8 %) | ||
| Iron | 1.74 mg | (12 %) | ||
| Zinc | 0.52 mg | (7 %) | ||
| Saturated fatty acids | 0.17 g | |||
| Cholesterol | 5 mg |
Ingredients
- For the soup
- 80 grams carrots
- 100 grams Tofu
- 8 dried shiitake mushrooms
- 700 milliliters Vegetable broth (or dashi)
- 100 grams Snow peas
- 1 stalk Leeks
- 80 milliliters soy sauce
- salt
- For the dashi
- 1 pc Konbu (Seaweed, approximately 15 x 15 cm)
- 30 grams dried Bonito flake (3 heaping tablespoons)
Preparation steps
For the soup, soak shiitake mushrooms in water for 3 hours. Then take out of the water and remove the stems. Drain soaking water through coffee filters and set aside. Peel carrots and cut into thin slices. Trim leek, rinse and cut into thin rings. Cut the tofu into bite-sized pieces. Rinse snow peas. Blanch carrots, snow peas and leek in boiling water for 2 minutes.
Bring broth soy sauce, salt and half of the soaking water to a boil and simmer 5 minutes. Add the vegetables and the tofu and simmer for 3 minutes.
For the dashi, wipe kombu with a damp cloth. Slowly bring kombu to a boil with 700 ml (approximately 3 cups) water over medium heat in an uncovered pot. When the water starts to boil, remove the kombu. Pour the bonito flakes into the water and bring to a boil. When the bonito flakes have fallen to the bottom of the pot, strain the broth through a cloth.
