🍲 Chanko nabe

Name: Chanko nabe
Total time: 45 min
Yield: 4
Cuisine: Japan · Tokyo (Ryōgoku)
Ingredients: 500 g chicken thigh, cut into pieces; 300 g firm tofu, cubed; 200 g mixed mushrooms (shiitake, enoki); ¼ Chinese cabbage, chopped; 1 leek and 1 carrot, sliced; 1.5 l dashi; 4 tbsp miso; 1 tbsp grated ginger

Origin: Japan · Tokyo (Ryōgoku)

425kcal

per serving · 500 g

85kcal

per 100 g

40 gProtein8 g / 100 g

15 gFat3 g / 100 g

25 gCarbs5 g / 100 g

Chanko nabe is a large one-pot stew of chicken, tofu, mushrooms and plenty of vegetables such as cabbage, leek and carrot, simmered at the table in a dashi broth seasoned with miso. The broth is savoury and warming, and the pot is refilled as ingredients are eaten. It is generous but relatively light, and is shared straight from the pot.

Diets

✓

No porkfor halal, the meat must be halal-slaughtered

✓

Gluten-freeno wheat, barley or rye in a typical recipe

✓

Dairy-freeno milk, cheese, butter or yogurt in a typical recipe

✓

Keto-friendly5 g carbs per 100 g

Not vegetarianbecause of: chicken, dashi

Not veganbecause of: chicken, dashi

Allergens

Contains (in a typical recipe):

⚠ Fish ⚠ Soy

What it is made of

chickentofuvegetablesmushroomdashimiso

Recipe

4 servings45 min

Ingredients

500 g chicken thigh, cut into pieces
300 g firm tofu, cubed
200 g mixed mushrooms (shiitake, enoki)
¼ Chinese cabbage, chopped
1 leek and 1 carrot, sliced
1.5 l dashi
4 tbsp miso
1 tbsp grated ginger

Method

Bring the dashi to a simmer in a large pot with the ginger.
Add the chicken and simmer 10 minutes, skimming the foam.
Add carrot, leek and the thick cabbage stems; cook 5 minutes.
Add tofu, mushrooms and cabbage leaves; cook 5 minutes more.
Dissolve the miso in a ladle of broth and stir it back in without boiling.
Serve from the pot at the table, adding more vegetables as you go.

How to make it lighter

Use skinless chicken breast instead of thigh.
Load the pot with extra cabbage and mushrooms — they add volume for few calories.
Go easy on the miso and drink less of the broth if you watch salt.

History

Chanko nabe is the traditional meal of sumo wrestlers, cooked in the stables (heya) as part of their daily routine. Chicken is said to be favoured because a bird stands on two legs, like a wrestler who has not been knocked down. Today chanko restaurants, many run by retired wrestlers, cluster around Ryōgoku in Tokyo.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →