Recipes · Japanese · Soups and Broths
Tonjiru (Pork and Vegetable Miso Soup)
One serving has 568 kcal and 20 g protein, and at least a fifth of a woman's daily need of niacin (60%), copper (53%), phosphorus (43%), vitamin C (39%), thiamin (37%) and cobalamin (37%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (560 g)
- Difficulty: Easy
- Diets: Dairy-free
- Contains: celery, fish, gluten, pork, soy
Ingredients
- 70 g Pork belly, raw
- 60 g Daikon radish, raw
- 30 g Carrots, raw
- 60 g Potatoes, raw
- 20 g Burdock root, raw
- 15 g Tofu, fried
- 17 g Miso
- 280 g Fish stock
- 8 g Scallions, raw
Method
- Cut the pork, daikon, carrot, potato and burdock into bite-sized pieces.
- Bring the fish stock (dashi stand-in) to a simmer in a pot and add the pork, skimming off any foam that rises.
- Add the daikon, carrot, burdock and potato, and simmer for 12-15 minutes until the vegetables are tender and the pork is cooked through.
- Stir in the fried tofu and simmer for another 2 minutes.
- Dissolve the miso in a ladleful of the hot broth, then stir it back into the pot; do not let it boil hard afterwards or the miso loses its aroma.
- Ladle into bowls and scatter with the sliced scallion to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 568 kcal | 27% |
| Carbohydrates | 26.6 g | |
| Water | 463 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 19.5 g | 41% |
| Tryptophan | 0.09 g | |
| Threonine | 0.31 g | |
| Isoleucine | 0.3 g | |
| Leucine | 0.46 g | |
| Lysine | 0.38 g | |
| Methionine | 0.09 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.34 g | |
| Histidine | 0.16 g | |
| Fat | 43.1 g | |
| Monounsaturated | 18.5 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0.28 g | |
| Eicosapentaenoic Acid (EPA) | 0.27 g | |
| Omega-6 | 5.5 g | |
| Saturated | 14.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 50.4 mg | |
| Calcium | 200 mg | 20% |
| Copper | 0.48 mg | 53% |
| Iron | 3.2 mg | 18% |
| Magnesium | 59 mg | 19% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 301 mg | 43% |
| Potassium | 999 mg | 21% |
| Selenium | 13.9 µg | 25% |
| Sodium | 1,258 mg | |
| Zinc | 2.2 mg | 27% |
| Thiamin (vitamin B1) | 0.41 mg | 37% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 0.67 mg | 13% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 60.4 µg | 15% |
| Cobalamin (vitamin B12) | 0.88 µg | 37% |
| Choline | 71.1 mg | 17% |
| Vitamin A | 260 µg | 37% |
| Vitamin C | 29.1 mg | 39% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 28.9 µg | 32% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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