What is Japanese Bonito Broth? It is a simple combination of water with seaweed and dried bonito flakes, which are fish flakes. The result is a delicate seafood broth with which you can create other, more substantial soups. Kombu is kelp and many kelp products (such as noodles) have been lab tested and there are generous low FODMAP portions.
The Art Of Soup
We love soup and the book, Soupology, by Drew Smith, presents six different and simple broths that create the basics that you need to make any of the soups in the book. The broths and stocks included are vegetable, potassium, chicken, beef bone, lobster or shrimp, and kombu, all of which function as the soup foundations.
We are exploring the kombu-based broth, with the addition of bonito flakes.
Kombu & FODMAPs
Let us dive into kombu. It is a broad seaweed that has not been lab tested, but it is used to make kelp noodles, which have been tested.
Monash University gives kelp noodles a Green Light Low FODMAP serving size of 1 cup (113 g) and actually have not provided further info for Moderate or High FODMAP serving sizes.
We know it is an extrapolation to use kombu itself, but our RDs and I have seen many people tolerate kombu quite well. As always, individual tolerance may vary. Always eat to your tolerance.
If you are not that familiar with Japanese cooking, you might have never heard of bonito flakes. They are simply dried flakes of fish (bonito, which is from the same family as tuna and mackerel) that can be re-constituted quite easily in water to make fish broth. Couldn’t be easier.
Many years ago, I wrote the 8-chapter section on Japanese Cooking for the Cooking Around The World For Dummies Cookbook. This kind of broth, with the addition of the kombu, is referred to as “dashi”, which translates as “broth” but is very often referencing this seafood-rich concoction.
Bonito flakes are inexpensive and thanks to the Internet, now readily available. They are also shelf-stable and will last for a very long time.
How To Make Japanese Bonito Broth
As you can see in the recipe below, the broth begins by infusing the kombu in water, then adding the bonito flakes, simmering and straining.
It is so quick and so easy that we do suggest that you make a fresh batch when you need it.
How To Use Japanese Bonito Broth
I am not really sure why Drew Smith called this “Japanese Bonito Broth” and not dashi, but if you look up Japanese soup recipes that call for dashi, you will now know what is being asked for – and it is low FODMAP!
If you want to get creative on your own, why not simmer some low FODMAP vegetables and firm tofu in this Japanese Bonito Broth – you could even add low FODMAP Asian noodles – for a simple, comforting bowl of soup.
Soupology, The Art of Soup from Six Simple Broths, by Drew Smith. Published by Rizzoli 2020. Photography by Tom Regester.
From Drew: Japanese cooking broth for all clear soups, which is simply kombu seaweed water infused with dried tuna flakes. The glutamates in the seaweed create the sense of “umami.” it is most familiar as the basis for miso soup.
Please also see the Two-Mushroom Miso Soup from Drew and Souplogy.
Low FODMAP Japanese Bonito Broth
What is Japanese Bonito Broth? It is a simple combination of water with seaweed and dried bonito flakes, which are fish flakes. The result is a delicate seafood broth with which you can create other, more substantial soups. Kombu is kelp and many kelp products (such as noodles) have been lab tested and there are generous low FODMAP portions.
Ingredients:
- Thumb-length piece of kombu
- 4 tablespoons (3 g) dried bonito flakes
Preparation:
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In a pot, soak the kombu in 4 cups (960 ml) of water and slowly bring to a simmer. The moment it starts to boil, take off the heat and leave to infuse for 10 minutes (or longer). Add the bonito flakes and infuse for another 5 minutes.
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Strain. The broth is ready to use.
Notes:
- From Drew: You can reuse the kombu in other recipes. It can be cooked in a mix of soy and mirin for tsukudani, which is usually served cold with rice. Alternatively, combine four parts of dashi to one of soy, one of mirin (if tolerated), and one of brown sugar to make a dipping sauce or as a base for noodles.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
