One Pot Miso SoupOct 01 2010 by
The past couple of weeks we (my family) have all been participating in the “share and share alike” maxim by passing along a nasty little cold germ to one another. I was the latest victim. I was in need of some chicken soup but being vegan I needed another option. A nice nourishing miso soup would do the trick. This is a basic recipe for miso soup. It can be changed to suit your taste by adding whatever vegetables you like, cubed tofu or serving over rice, udon or soba noodles. I have found that the best miso paste is in the refrigerated section. There are 3 major kinds of miso, Shiromiso or white miso, Akamiso or red miso and Awasemiso or blended miso. Generally the lighter the color the sweeter and milder it is. Be sure to get a product that is organic or says yuuki to be sure the soy beans are non-GMO. One IMPORTANT tip, do not boil the miso in with the soup. The beneficial enzymes present need warmth to activate, but boiling them will destroy their benefits, leaving you only with the flavor.
- 1 onion, diced
- 2 carrots, diced
- 1-2 stalks celery, diced
- 4 cups low sodium vegetable broth
- 4 tbsp fermented organic miso (more or less to your taste)
- 2 tbsp Wakame flakes, rinsed, soaked and drained (optional)
- 1 block medium-firm tofu, diced (optional)
- 1/2 cup mushrooms, sliced (optional)
- 1 potato, cubed (optional)
- 1/2 snow peas (optional)
- 1/2 shredded cabbage (optional)
- 1/4 cup daikon, thinly sliced in matchsticks (optional)
- In a stock pot or dutch oven saute onion, carrots and celery until they begin to turn translucent, then add any additional prepared vegetables, saute until tender.
- Add broth, wakame and tofu, cover and simmer for 5-10 minutes.
- After the heat is turned off add miso and stir to dissolve.
- Garnish with thinly sliced green onion, grated carrot or minced fresh ginger.
Makes approximately 6 cups.
Serving size 1 cup.
Nutrients per serving: Calories: 39, Cal. from Fat: 3, Total Fat: 0g, Sat. Fat: 0g, Carbs: 7g, Fiber: 1.5g, Sugars: 2g, Protein: 1g, Sodium: 280mg, Chol: 0mg
Soy is NOT the health food you may think it is…unless it’s fermented and non-GMO (not genetically modified). When purchasing your miso be sure to buy fermented and organic varieties. Miso will reduce risks of cancer including breast cancer, prostate cancer, lung cancer and colon cancer. It helps to strengthen the immune system and works to combat viral infections. It prevents aging, helps maintain nutritional balance and reduces menopausal systems. (Hiro Watanabe, PhD The Magic of Miso)