Healthy Unohana Irini Recipe: Traditional Japanese Simmered Soy Pulp

Unohana Irini is a soulful, traditional Japanese side dish that is as nutritious as it is flavorful. It is made from Okara (soy pulp), which is a by-product of making tofu or soy milk. Because it is incredibly high in dietary fiber and low in fat, it is a favorite for those seeking a healthy, balanced diet.

The name “Unohana” comes from the delicate white “u-no-hana” flowers (Deutzia) that bloom in April, as the fluffy white appearance of okara resembles these blossoms.

Nutrition Facts (Okara/100g)

Calories: 88 kcal
Protein: 6.1 g
Fat: 3.6 g
Total Carbohydrates: 13.8 g
Dietary Fiber: 11.5 g

Nutrition Facts Unohana

Calories: 692 kcal
Protein: 27.3 g
Fat: 25.0 g
Total Carbohydrates: 91.5 g
Salt Equivalents: 11.7 g

Ingredients (Serves 6)

This dish features a variety of textures, from the springy konnyaku to the crunchy burdock in the fish cakes.

Unohana (Okara): 200g
Dried Shiitake Mushrooms: 6g (specifically “Donko” for a rich dashi)
Goboten Fish Cakes (Burdock & Fish Paste): 50g
Konnyaku (Akunuki huyou/no-lye): 50g
Carrot: 50g
Kamaboko (Boiled Fish Paste): 50g
Green Peas: 30g
Chopped Almonds: 10g (for a modern nutty crunch)
Sesame Oil: 7g
Seasonings:
- Shiitake Soaking Water: 700g
- Dashi Stock Granules: 5g
- Light Soy Sauce: 40g (helps keep the color bright)
- Dark Soy Sauce: 10g (adds deep flavor)
- Sugar: 30g
- Mirin: 20g

How to Make Unohana Irini

Haw to make unohana (okara irini)

※Unohana (Okara) absorbs water and swells. Use a large deep frying pan.

Rest: For the best flavor, store in the refrigerator and serve the next day once the flavors have fully melded.

Preparation: Rehydrate dried shiitake mushrooms in 700g water (this can take several hours). Dice the mushrooms, goboten, konnyaku, carrot, and kamaboko into small cubes.

Pre-cook Carrots: Microwave diced carrots with a little water for 2 minutes to save time.

Stir-fry: Heat sesame oil in a large deep frying pan. Add the okara and all diced ingredients (except kamaboko and peas). Stir-fry until the oil is evenly distributed.

Simmer: Add the dashi granules and the shiitake soaking water. Simmer until the vegetables are tender.

Season: Add the soy sauces, sugar, and mirin. Continue to simmer.

Finish: Once the liquid has mostly evaporated, fold in the kamaboko, green peas, and almonds. Adding these at the end keeps their colors vibrant.

The Versatility of Unohana (Okara)

Try this healthy twist on a favorite! 👉 [Healthy Okara Hamburger Steak Recipe]

Unohana (Okara) itself has a very mild flavor and aroma, making it an incredibly versatile ingredient for your kitchen. In Japanese supermarkets, it is very affordable—you can often find a 200g pack for around 50 yen. Recently, due to rising health consciousness, convenient “Okara powder” has also become widely available for long-term storage.

Beyond the Traditional Stir-fry While “Irini” is the most traditional way to enjoy it, there are many modern ways to use Okara:

For Meat Dishes: Replace a portion of minced meat in hamburgers or croquettes to reduce calories and add fiber.
For Baking: Use it as a gluten-free alternative to flour when making healthy cookies and cakes.

📖Related Link: Read the Japanese version of this article here! []　　

naokoan

Hi, I’m Naoko! I am a licensed Registered Dietitian in Japan, currently working in a hospital setting. My daily mission is to provide nutritious, healing meals to patients, ensuring that every dish supports their health and brings a smile to their face. My recipes are more than just cooking guides—they are built on scientific nutritional balance and clinical experience. Why I provide ingredients in grams (g): You might notice that all my recipes use precise gram measurements. This is because, as a dietitian, I believe that accuracy is the key to true health management. Whether you are tracking calories, managing salt intake, or simply want to recreate the exact flavor of a professional hospital kitchen, these measurements ensure your success and well-being. My Specialty: I specialize in high-pressure cooking and oven recipes that save time without sacrificing nutrition. My goal is to introduce the world to “Real Japanese Home Cooking”—dishes that are simple, budget-friendly, and body-friendly. I’m thrilled to share the wisdom of Japanese nutrition with you. Let’s cook our way to a healthier life!