2 minutes reading time (398 words)

Miso Soup

A light soup to serve before the main dinner course or for a breakfast of eggs and toast or muffins.

Serves: 4 (about 6 cups)
Cook Time: 15



Ingredients

  • ​4 CUPS filtered water
  • 1/2 CUP onion, sliced (or daikon radish, sliced and quartered)
  • Few leaves of spinach
  • 1 CUP tofu
  • 1 TBSP butter (optional, for flavor)
  • Handful of dried fish flakes
  • 4-5 TBSP miso (fermented one year to break down phytates)
  • 1 green onion


Instructions

  1. Bring water to a boil.  Add onion (or radish) and cook a few minutes until crisp.
  2. Add spinach, tofu, butter, and fish flakes (optional).  Cook until spinach leaves are bright green.  Remove from heat.
  3. Place miso into a strainer.  Dip strainer into the broth (it must not be boiling).  Stir miso into broth through the strainer, blending well.  Allow to stand for 5 minutes,
  4. Optional step for clear miso soup: Line strainer with paper towel or coffee filter and pour soup through it.
  5. Chop and divide onion into bowls and pour the soup over it to serve.


Variations

  • ​In place of spinach, add 1-2 cups shredded cabbage, chopped celery, and/or dried zucchini.
  • Add 1/2 cup mushrooms and/or 1 thinly sliced carrot.
  • Cook onion in 1 tbsp. of butter before adding.


Info

​Miso is made from fermented soybean paste and often combined with a grain, making it a complete protein. It is commonly used in Japanese cooking. The lactic acid of miso may assist the body to produce its own friendly bacteria that fight unfriendly bacteria. Miso is rich in omega-3 fatty acids and lecithin, and contains vitamin B-12 (often lacking in vegan vegetarian diets). Of the several varieties available, I especially enjoy Brown Rice Miso. Miso is readily available in health food stores and some supermarkets especially well stocked with oriental foods. It should be aged for one year or more. Keep miso refrigerated. It lasts indefinitely.

Dried fish flakes are available in the oriental food section of some supermarkets or at oriental markets or health food stores. Dashi is a powdered fish soup stock that can be used, although it contains corn syrup and MSG (monosodium glutamate). According to Nourishing Traditions, p. 201, "miso and tofu should be combined with fish stock." This recipe is as close as I get to that.


Nutrition

​Serving Size ​Calories Protein​Fat​Carb​Fiber
​With butter ​1.5 cup ​98
​No butter​1.5 cup​73

​SP-42

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Wednesday, 07 December 2022

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