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Healthy Recipes

                   

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Basic Vegan Miso Soup (With Suggested Variations)

Miso soup is a quick, easy and light vegan soup that is a staple of Japanese cuisine. This basic recipe is a simple version of the classic miso soup you'll find served in Japanese restaurants. Just about everyone loves a steaming hot cup of miso soup! With a soothing and mild flavor, miso soup is light and "brothy", not the type of soup that is a meal on its own (though we have heartier options included), so serve as an appetizer. You may love this versatile soup so much that you even decide to have it for breakfast.

Note: Make sure that all soy products, including the miso, are made with fermented organic soy (see more information in the recipe).

Ingredients:

4 cups water
1/3 cup miso*
3 green onions (scallions), chopped
1 tbsp shredded nori or wakame seaweed
1/2 block firm silken tofu, cut into 1 inch cubes
dash soy sauce** (optional)
1/2 tsp sesame oil (optional)

*Miso is made from fermented soy; however, make sure your miso is organic so that it has not been made with GMO soy, as is the case with over 90% of soy products worldwide. Fermented organic soy is the only kind of soy products we recommend as healthy.

**Make sure your soy sauce is made with fermented organic soy or else use one of these healthy soy sauce substitutes:

(As always, for the healthiest recipe, use organic content whenever possible.)

 

 
Directions:
 
1. Bring water to a slow simmer and add seaweed. Allow to simmer at least 5-6 minutes. The longer you simmer the seaweed, the less of a salty fishy flavor it will have.

2. Reduce heat to very low and add the rest of the ingredients. Stir until miso is well dissolved. Its best not to boil the miso, as this will ruin some of it's healthy properties as well as change the flavor of the soup.

Suggested variations:

1. If you are a garlic lover you will love making this soup with added minced and powdered garlic, as well as perhaps added sliced scallions and mushrooms.

2. Make a hearty vegetable miso soup by substituting up to 6 cups of vegetable broth for the water and adding vegetables such as diced tomatoes, a leek, wakame seaweed, sliced scallions and shitake mushrooms. You can also add cubes of tofu to this or the garlic variation IF you can find tofu made from fermented organic soy.
 
See also:
 
How to Buy and Use Miso - a Healthy Soy Food

Makes 4 servings.

One serving provides approximately: Calories: 91, Calories from Fat: 32. Total Fat: 3.5g, 5%, Saturated Fat: 0.5g, 3%, Cholesterol: 0mg, 0%, Sodium: 882mg, 37%, Total Carbohydrates: 8.6g, 3%, Dietary Fiber: 1.6g, 6%, Sugars: 2.1g, Protein: 6.8g, Vitamin A 3%, Vitamin C 4%, Calcium 5%, Iron 8%, based on a 2000 calorie diet

Original recipe (modified) and image source: http://vegetarian.about.com/od/soupssalads/r/MisoSoup.htm

To return to our list of Healthy Recipes, click HERE.

    

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