Hearty Miso Soup
Soup season has just begun. As we head into the fall and winter months, hearty and nourishing and healthy soups become the mainstay in my home. A hearty miso soup can be an entire meal if done correctly, filled to the brim with copious amounts of noodles and veggies. Miso Soup is soup is common in Japan, in fact so common, it is enjoyed at breakfast, lunch and dinner. Mostly served as a side dish, in a small bowl often with small cubes of tofu, delicate pieces of seaweed, like Wakame and garnished with sliced scallions. Miso paste is made by fermenting soy beans, Koji, a naturally occurring fermentation culture made from rice or soy beans and salt. The fermentation of miso paste can take as little as 3 months and up to 3 years? These varying fermentation times produce different colors and Umami flavors. Mellow white miso is fermented for a shorter time, 30 days to 3 months, and tastes very smooth and mild. Brown rice miso, aged 24 months has a stronger and more robust flavor. The fermentation process inoculates the miso paste with countless pre and probiotics which are great for the digestive system and microbiome. I am a big fan of miso paste, adding a sense of diversity to traditional recipes. And lately Miso paste has been a star ingredient I have included in many non-soup recipes, including Miso Tahini Cookies, Japanese Sweet Potatoes with Miso Butter, which I served on Thanksgiving and Miso Sesame Salad dressing. It is truly a wonder ingredient which adds so much beautiful flavor and creativity to so many dishes. I also love it for it’s health benefits. Miso has a very alkalizing effect on the body and has been shown to combat infections and boost the immune system.
It can also preserve the skin due to it’s high content of the essential fatty acid, linoleum acid which can keep the skin free of pigment and soft and supple. It is high in tryptophan, an amino acid aiding in sleep. It has so many benefits.
Miso soup as served in restaurants is often made with a broth called Dashi, using Kombu seaweed, Shiitake Mushrooms and Bonito ( dried fish flakes), I am happy to say one can make a vegetarian version of Dashi omitting the fish flakes. However, to keep it simple I mostly make my miso soup without the Dashi Broth and just use water and it tastes just as good. I love making a nice big bowl of hearty miso soup as a main dish and just riffing on ingredients with whatever I have in the fridge, and can easily be made gluten and allergen free. I try to stay away from gluten and most grains so I mostly use Korean Sweet Potato glass noodles. If I don’t have those around I will incorporate buckwheat ramen noodles or millet noodles , millet by the way is low in lectins. I have included a recipe here but feel free to have fun and make up your own. Be sure never to boil your miso soup as it will destroy the beneficial enzymes found in your miso paste.
Did you know:
Aspergillus oryzae, the main starter fungus used in fermenting miso paste is found to improve digestion. The main probiotic is found to reduce digestive symptoms in issues like IBS (Irritable Bowl Syndrome)
Miso Soup may help prevent breast cancer. Miso soup is high in Isoflavanes, and according to The National Cancer Center Research Institute in Tokyo, Japan, women with the highest amount of Isoflavones in their diet have the lowest risk of breast cancer.
Miso soup is high in Vitamins, minerals and compounds including Vitamin B, Calcium, Manganese, Vitamin K, Copper and Zinc and is said to increase immunity.
Miso contains up to 18 amino acids which can facilitate collagen production. Don’t we just love that, helping our skin retain moisture and giving us that youthful glow.
*When purchasing miso paste, look for the unpasteurized, live, enzyme-rich variety that will need to be kept in the fridge.
(serves 2 to 4)
Gather:
6 cups / 1.42 liters water
1 small or 1/2 medium yellow onion
1 carrot unpeeled, cut into 1/8 inch coins
5 teaspoons / 29.6 g miso paste of choice (I use Mellow White Miso by Miso Master)
4-6 fresh Shiitake mushrooms, stem removed and thinly sliced
1 package Buckwheat (9.8 oz) ramen noodles or other Gluten-free ramen noodles, cooked to package specifications. Set aside.
4 small Japanese sweet potatoes, skin on, cut into small cubes, pre-steamed or boiled for 10 minutes, till soft but not mushy
2 handfuls spinach, roughly chopped
1, 1-inch piece fresh ginger root, peeled and julienned
1 water melon radish or other available radish, julienned
3 scallions (green and white parts), cut on the diagonal
1 handful fresh cilantro, roughly chopped
Handful of sprouts (Daikon, radish, onion, broccoli or Mung bean sprouts, take your pick)
Sesame seeds for garnish
Make:
In a medium sauce pan, bring the water to a boil, add the onion and carrots, lower heat to a medium/low flame and simmer for 10 minutes, until the vegetables have softened slightly but are still firm.
Remove one cup of the liquid and transfer to a small bowl or glass measuring cup and mix in the miso paste until well combined and it forms a smooth liquid. Briefly set aside.
Lower the flame and then add the shiitake mushrooms, Buckwheat ramen noodles, pre-cooked Japanese sweet potatoes, and spinach to the sauce pan. Cook for 3-4 minutes.
Stir in the miso liquid and cook for 2 more minutes. Cloudy burst will form in the sauce pan. Your miso soup is done.
Divide amongst your large bowls of choice and garnish with the ginger root, radishes, scallions, cilantro, sprouts and sesame seeds.
Other ingredients for your miso soup, any combination of the below veggie options:
sliced purple cabbage
Wakame seaweed
Hijßiki seaweed
Enoki Mushrooms
Cooked quinoa
Pre-cooked Kombucha or Butternut squash
Pickled ginger
Baby Bok Choy
Snap peas
Cooked garnet yams
Cooked cauliflower or broccoli
Sliced celery
Sautéed leeks
Sliced crimini mushrooms
Have fun with your soup. Make it hearty and colorful!
Recipe developed by Anna Getty of Amalgam Kitchen.
Did you make this recipe? Tag @amalgamkitchen on Instagram to be featured in one of our stories.
