Dr. Lani Nykilchuk

Naturopathic Family Physician

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    Minute Miso Soup - Winter 2013 post


    This is a great way to whip up a nourishing hot soup in minutes. The great thing about this recipe is that you can make as many servings as needed directly into each individual bowl. If someone has a specific like or dislike this version of miso is perfect since you can add individual ingredients to each. Great as a starter to get your digestive system fired up with that powerful umami flavour (try this recipe along with the spot prawn stir-fry). If you’re new to miso- it’s a fermented paste made from soybeans. It looks almost like peanut butter but has a super salty taste and a little bit can go a long way to add rich flavour to soups and sauces. Miso soup is a Japanese staple, often eaten for breakfast.

    So what makes miso so special?

    For starters, it’s a source of protein (~ 1g per tsp), contains minerals (including zinc, iron and copper) and B vitamins. Since it’s a fermented food it contains gut-friendly lactobacillus.

    Miso is a rich source of isoflavones, which belong to the family of plant chemicals called phytoestrogens. Isoflavones act very similarly to estrogen but have a weaker effect when they bind to estrogen receptors, which can offer protective effects to breast tissue, bone and overall hormone health.

    Minute Miso Soup 

    Ingredients -per cup

    Base

    2-3 tsp organic, non-GMO miso paste - I use genmai (brown rice) miso

    1 cup boiled water

    Optional Add in’s

    1/4 cup organic, non-GMO firm tofu, cubed

    green onion or leek, finely chopped

    finely chopped leafy greens- kale, chards, spinach

    other veggies can be added-zucchini, carrots, cabbage, green beans, mushrooms, daikon radish would all be great options. Make sure to chop finely- try using a mandolin or a peeler for really thin slices.

    Tamari to taste.

    Directions:

    Fill kettle and bring water to boil

    In the meantime, chop veggies and tofu.

    Place veggies in bowl

    a dollop of miso (~ 2-3 tsp per cup)

    once kettle is boiled let sit for 1 minute* , then pour water over ingredients in bowl. 

    Give it a good mix ensuring miso is well distributed

    Taste and add tamari to preference.

    Because miso is a fermented food it is best to not pour boiling water over it to protect its health promoting properties.

    This recipe works well for a to go lunch- just place all ingredients in a resealable glass jar and once you are ready to eat boil some water and pour over ingredients.

    ENJOY!

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