Kenchin Jiru: Japanese Tofu, Root Vegetables & Maitake Mushroom Soup
DASH diet considerations: Kenchin jiru is a wonderful addition to your DASH diet soup repertoire. It’s full of vegetables, plant-derived protein from tofu and only a tiny bit of meat, maybe ¼ serving per person. It’s also oil-free. Some recipes call for stir-frying the ingredients before simmering them in the soup, but this step really isn’t necessary, thanks to the surprisingly robust broth from the little it of beef.

DASH diet servings:
3 vegetables & fruits
¼ meats & fish
500-600 mg sodium
Servings Prep Time
4servings 30minutes
Servings Prep Time
4servings 30minutes
  1. Place the water, along with carrot, turnip, taro, maitake and gobo, in a pot. Bring to a boil on high.
  2. Once boiling, turn the heat down to medium so it keeps boiling gently. Cook for 15-20 minutes until all the vegetables are cooked through.
  3. Add the beef strips to the soup.
  4. Add the soy sauce to the soup. Stir, taste, and add salt as needed.
  5. Divide the soup into serving bowls and garnish with the sliced scallion.
Recipe Notes

*Gobo is a (somewhat absurdly) long, thin, fibrous root that is chock full of toasty, earthy flavor with a slight bit of sweetness that develops when cooked. Also called burdock root, you can find gobo in Japanese, Chinese and Korean grocers.

**I buy thinly sliced meats from a Korean or Japanese grocer. They are sliced almost paper-thin and high quality (i.e., a small amount lends a huge amount of flavor). If you don’t have access to this kind of meat, a small amount of ground beef or chicken might work instead.