How about a protein-packed soup full of veggies? This soup combines foods I love: miso paste, soybeans (edamame beans), spinach, ginger & quinoa into one vibrant green bowl. The soybeans, spinach & quinoa are rich in protein & so this soup is substantial on its own.
It is very easy to make & great for packed lunch (I take a little tupperware container of the garnish with me). It is also suitable for vegans, vegetarians & those on a gluten-free diet.
This recipe combines the malty depth of miso with the freshness of spring onions & leek with the warmth of ginger & comfort of quinoa.
What’s good about miso?
Miso is a traditional Japanese ingredient made from fermented soy beans.
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.
To add to the nutritional content, you can add wakame seaweed, but this is optional. Wakame is nutrient dense, being high in magnesium, iodine, calcium, iron, vitamins A, B2, C, E, K, D. These are nutrients critical for biological processes from muscle contraction & relaxation to energy production, maintenance of healthy bones, teeth & immune system. It helps to prevent heart disease, cancer, anaemia, diabetes, osteoporosis, blood clotting and obesity. It is also low calorie!
Preparation time: 10mins
Cooking time: under 30mins
1/2 tbsp coconut oil
1 large leek, roughly chopped
2 plump garlic cloves, crushed
6cm piece of root ginger, finely chopped
1 large white onion
160g edamame / soyabeans
1.2 litre vegetable stock (I use bouillon powder)
50g quinoa, rinsed
2 1/2 tbsp miso paste
Salt & pepper
Garnish: finely sliced chopped ginger & 3 spring onions sliced diagonally
In a large pot, melt the coconut oil. Add the chopped leeks, crushed garlic, chopped ginger & onion. Cook for about 6 mins to soften.
Add the soyabeans. Stir for 2 mins.
Add the vegetable stock & rinsed quinoa. Simmer for 14-15mins until the quinoa is cooked (it will start to look like it is sprouting!)
Then add the wakame seaweed & protein powder, if using. Cook for a further 2-3 mins. Switch off the heat & stir in the miso paste. Then stir in the spinach.
Blend & season to taste with salt & pepper. Add more water if required.
Ladle into bowls & garnish with the sliced ginger & spring onion. Enjoy!
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