Miso is a traditional Japanese ingredient made from fermented soy beans. it is a staple in Chinese & Japanese diets dating back approximately 2,500 years. Many Japanese breakfast on it. It is used most commonly in miso soup, but can be added to casseroles, marinades, salad dressings to increase depth of flavour & add a deep savoury umami taste.
Miso soup is believed to stimulate digestion, energise the body & is full of beneficial micro-organisms (a probiotic) & so good for digestive health. It is also a complete protein, containing all the essential amino acids & is high in isoflavones, chemicals which may reduce the risk of breast cancer, heart disease & menopausal symptoms.
I like organic dark miso paste, as generally the darker the paste, the more intense the flavour. Miso does contain the amino acid tyramine though & so should be avoided by people with tyramine intolerance.
Preparation: 10 mins
Cooking time 10 mins
1/2tsp fish or vegetable stock (or dashi)
400ml boiling water
Half a red onion, diced finely
Handful of small brocolli florets
Silken tofu (1/2 packet). Diced
6 mushrooms, sliced finely
1 tbsp dried Wakame seaweed
2 tbs Organic Miso paste
3 spring onions sliced diagnally (use the white & green parts)
Soak the wakame seaweed in water for about 10 mins. The seaweed expands as it soaks up the water…
While the seaweed is hydrating, on a medium-high heat, combine the fish or vegetable stock (or dashi) in a saucepan with 400ml water.
Add the shredded carrot, chopped ginger, brocolli florets. Boil for approx. 4 mins, then add the hydrated seaweed, sliced mushrooms & tofu squares.
You can add any vegetables you like: sliced peppers, kale, spinach work well.
For a more heart miso soup, you can add buckwheat noodles in the last 4 mins of cooking.
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