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Miso Soup Recipes

Updated on May 4, 2012

Health and Anti-Aging Benefits of Miso

The salty taste and buttery texture of miso, a fermented soybean paste originating in Japan, is becoming increasingly popular in the West as a versatile condiment for a host of different recipes. Once only found in specialty stores, miso is available year round in many local supermarkets.

The ingredients used to produce miso may include any mix of soybeans, barley, rice, buckwheat, millet, rye, wheat, hemp seed, and cycad, among others. Lately, producers in other countries have also begun selling miso made from chickpeas, corn, azuki beans, amaranth, and quinoa. Fermentation time ranges from as little as five days to several years. The wide variety of Japanese miso is difficult to classify, but is commonly done by grain type, color, taste, and background.

Many studies have shown the health benefits of miso on humans and animals. Benefits include reduced risks of breast, lung, prostate, and colon cancer, and protection from radiation. Researchers have found that consuming one bowl of miso soup per day, as do most residents of Japan, can drastically lower the risks of breast cancer.

Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection. Its high antioxidant activity gives it anti-aging properties.

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Miso Soup
Miso Soup

Miso Soup

A Delicious Bowl Full of Health and Anti-Aging Benefits

One of the healthiest soups you can eat comes from the land of the Rising Sun; Japan. It is called Miso Soup, and has a number of proven health benefits, as well as being delicious. It has been eaten in Japan and China for centuries, and its starting to become extremely popular in the western world. This is because of the many health benefits found in Miso Soup.

Miso soup has been attributed to the low rates of heart disease, prostate and breast cancer in Eastern Asia, as it is often eaten every day, and the fermented soy products found in Miso Soup are thought to have extremely strong healthy benefits.

Miso Recipe of the Day - Miso Soup with Sweet Potato Dumplings

Miso Soup with Sweet Potato Dumplings
Miso Soup with Sweet Potato Dumplings

Ingredients

* 1 pound sweet potatoes

* 1 tablespoon canola oil

* 2 cloves garlic, chopped

* 1 shallot, chopped

* 1/8 teaspoon red pepper flakes

* 1/2 teaspoon salt

* 1/4 teaspoon freshly ground black pepper

* 4 cups sliced bok choy

* 1 cup bean sprouts

* 1 cup edamame, shelled

* 12 wonton wrappers

* 3 tablespoons white miso, plus more to taste

* 2 scallions, thinly sliced

Instructions

Heat oven to 375°F. Prick holes in potatoes. Bake on a baking sheet until soft, turning once, about 1 hour. Cool, then peel and mash. Heat oil in a small skillet over medium heat. Cook garlic and shallot, stirring, until fragrant, 1 to 2 minutes. Add pepper flakes. Stir garlic mixture, salt and pepper into potatoes. Place bok choy, sprouts and edamame in a pot with 2 cups water and set aside. Lay 1 wonton wrapper in palm of hand. Drop a heaping tablespoon of potato mixture in the center and make a fist to gather edges. Repeat with remaining wrappers and filling. Set dumplings on top of vegetables in pot. Bring to a boil. Cook, covered, until wrappers are translucent, 3 to 6 minutes. Divide veggies and dumplings among 4 bowls. Add 4 cups water to pot. Bring to a boil. Remove from heat. Add miso, stirring until it dissolves. Divide among bowls; top with scallions.

Read More http://www.epicurious.com

Ingredients

  • 1/2 teaspoon sesame oil
  • 1 tablespoon ginger-root peeled and minced
  • 4 cloves garlic minced
  • 12 cups water
  • 1/2 tablespoon wakame or other seaweed
  • 1 1/2 cups carrots cut into matchsticks
  • 1 1/2 ounces dried shiitake mushrooms
  • 1 1/2 cups frozen shelled edamame
  • 5 ounces buckwheat soba noodles uncooked
  • 1 pound baby bok choy cut into 1/2-inch slices
  • 6 to 8 tablespoons mellow white miso
  • 1 teaspoon prepared wasabi

Instructions

  1. Heat the sesame oil in a large, non-stick soup pot. Add the ginger and garlic and cook for one minute. Add the water, wakame, carrots, and dried mushrooms and bring to a simmer. Cover and simmer for 15 minutes, or until mushrooms are tender. Add the edamame and cook for another 5 minutes.
  2. Add the noodles and the bok choy, cover, and cook until noodles are tender, about 7 minutes.
  3. Place the miso and wasabi in a bowl and add about 1/2 cup of the soup broth. Stir or whisk until there are no lumps. Add miso to the soup and heat through but do not boil. Taste and add more miso or wasabi as needed.
  4. Find more recipes at http://blog.fatfreevegan.com/
Cast your vote for Healthy Miso Soup

How to make Miso Soup

basic vegetarian tofu miso soup
basic vegetarian tofu miso soup

Miso soup recipes - Basic Vegetarian Miso Soup

Nutrition Facts:

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

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)

Instructions

  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. Makes 4 servings.

Asari Miso Soup Recipe - (Miso Soup with Clams)

  • ½ pound Manila Clams
  • 3 - 4 cups water
  • 2 tablespoons Dashi-flavored Miso paste or to taste (I used red Miso paste)
  • 4 small tofu puffs (cut into pieces)
  • ½ block soft tofu (cut into small cubes)
  • Some chopped scallion

Instructions

  1. Bring the water to boil. Add the soft tofu and tofu puffs. Add clams and boil for about 2 minutes or until all clams are open. Add the miso and stir it with chopsticks or a ladle until dissolved.
  2. Top with the chopped scallion and serve hot with steamed rice.
Spinach and Tofu Salad with Japanese Sesame Miso Dressing
Spinach and Tofu Salad with Japanese Sesame Miso Dressing

Spinach and Tofu Salad with Japanese Sesame Miso Dressing

  • 1 pack organic baby spinach
  • 1 pinch sesame seeds
  • 1/2 block tofu
  • For the dressing: 1 tablespoon white miso
  • 1 tablespoon ponzu sauce
  • 1/2 tablespoon sugar
  • 1 tablespoon sesame seeds (ground with mortar and pestle)
  • 1/4 cup water

Instructions

  1. Mix the sesame miso dressing ingredients until well blended. (You can heat up the dressing in a small sauce pan and chill in the fridge for 30 minutes before use.)
  2. Wash the baby spinach and drain excess water. In a salad bowl, toss the baby spinach with tofu and sesame miso dressing. Dish out and serve cold.
Vegan Miso Couscous Soup
Vegan Miso Couscous Soup

Vegan Miso Couscous Soup

  • 2 boxes vegetable broth I prefer organic and low sodium
  • 2 Zucchini diced
  • 2 Yellow Squash diced
  • 1 Turnip diced
  • 1 cup Celery diced
  • 1 cup Carrot diced
  • 1/2 cup Yellow Onion diced
  • 1/4 cup Miso paste
  • 1/2 cup Couscous small grain
  • 4 Cloves Garlic peeled
  • 1 teaspoon fennel seeds
  • 1 Avocado ripe
  • Salt and Pepper

Instructions

  1. Preheat oven to 400 degrees. Place all the vegetables, seeds, and garlic on a baking sheet and roast for 25 minutes. The smaller the dice on the vegetables, the quicker it will cook. Heat the vegetable stock to a near boil and stir in the miso paste. Once the miso is mixed into the broth, add all the roasted vegetables. Five minutes before serving, add the couscous and reduce heat to low. Garnish with avocado slices. This is a quick, hearty soup that also freezes well. Enjoy!

Vegan miso tahini walnut carrots

Baked carrot slices with miso
Baked carrot slices with miso

Miso, tahini and walnut paste

* 4 Tbs. miso

* 4 Tbs. tahini or other sesame seed paste

* 4 to 5 Tbs. of finely chopped walnuts (you could also use pecans or almonds.)

* 2 Tbs. of the white part of a leek, finely chopped

* 1 Tbs. of finely chopped fresh ginger

Combine all the ingredients well. Store well covered in the refrigerator for up to a week, or divide into small portions (about a tablespoon) and freeze.

Baked carrot slices with miso, tahini and walnut paste

* 1 to 2 tablespoons of the miso-nut paste

* About 10-12 1 cm / 1/2 inch thick carrot slices from the wide part of the carrot

* A drizzle of olive oil

* Salt and pepper

Put the carrot slices on a baking sheet. Drizzle with a little olive oil, and season with salt and pepper. Bake for about 15 minutes until the carrots are tender. Spread the miso paste over the carrots. Bake for an additional 10 minutes or so until the tops are browned.

This can be made in advance, and keeps pretty well in the refrigerator for a few days. You can make it in quantity if you like and freeze it too. The best way to defrost them is to nuke them for a few minutes then pop them in a toaster oven for a couple of minutes. Alternatively, you can use precooked or frozen vegetables, put the paste on top, and broil in the toaster oven - though baking the vegetables really brings out their sweetness the best.

You can use winter squash, sweet potatoes, turnips, rutabagas, and other root vegetables instead of the carrots. Potatoes might be ok too but I prefer to use a vegetable with a little sweetness.

Smokey Miso Tofu
Smokey Miso Tofu

Smokey Miso Tofu

  • 2 Tbs Red Miso
  • 2 Tbs Lemon Juice
  • 2 Tbs Sugar
  • 2 Tbs Tamari/Soy Sauce
  • 1 Tbs Nutritional Yeast
  • 1/4 tsp Liquid Smoke
  • 1 Tub Extra/Super Firm Tofu drained and pressed

Instructions

  1. Preheat the oven to 425º F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy - a cast-iron skillet, a plate with some cans on top, etc, for 10-20 minutes. Meanwhile, mix the marinade together.
  2. Unwrap the tofu and make many thin, width-wise slices with a large knife. I got 18-20 slices out of one block of tofu.
  3. Line up your slices on a baking sheet topped with a non-stick baking mat. Brush both sides of the tofu with the marinade. Let the slices absorb the marinade for 10 minutes or so, then brush just the tops again. Bake for 20 minutes at 425º F. Remove from oven and let cool on the sheet. The tofu should be darkened around the edges, but not burnt. Use immediately or refrigerate for later use. I'm a simple girl, so some vegan mayo, baby spinach, and sourdough toast were all I needed to make a delicious sandwich. Whatever your favorite sandwich fixin's are will go great, most likely. This would tofu would make a nice vegan.
Tofu Miso Balls with tomato dipping sauce
Tofu Miso Balls with tomato dipping sauce
  • Prep time: 20 min
  • Cook time: 25 min
  • Ready in: 45 min
  • Yields: 20 balls, 10 servings

Tofu Miso Balls with tomato dipping sauce

  • 200 g extra firm tofu
  • 3 tbsp miso
  • 1 tbsp apple cider vinegar
  • 1 tbsp rosemary fresh
  • 2 shallots (2 cloves of garlic work well too)
  • 2 tbsp tomato paste
  • 1 tbsp braggs
  • 1.5 tsp dijon mustard
  • 1.5 tbsp grapeseed oil
  • 1/2 medium sized red bell pepper diced
  • 1/4 cup carrots grated
  • 1/2 cup chives green onions or red onions diced
  • 2 cups quinoa flakes
  • For the Dipping sauce: 1 cup tomato paste
  • 1 cup water
  • 1 tbsp balsamic vinegar
  • 1/4 tsp basil
  • 1/4 tsp oregano
  • 1 tsp honey or agave
  • 1 tsp braggs

Instructions

  1. Preheat oven to 375F
  2. In a food processor, puree tofu until crumbly
  3. Add miso, vinegar, rosemary, shallots, tomato paste, braggs, mustard, and grapeseed
  4. Puree until smooth
  5. Remove from food processor to large bowl and add in bell pepper, carrots, chives and quinoa flakes
  6. Roll into balls and place on parchment paper lined baking sheet
  7. Bake for 20-25 minutes
  8. Meanwhile, combine all ingredients in a sauce pan and cook until heated through.
  9. Find more great recipes at http://www.healthfulpursuit.com

Research on miso

According to Japan's National Cancer Centre, people who eat no miso soup at all are at a 50% higher risk of dying of stomach cancer than those who eat it every day.

benefits of eating miso
benefits of eating miso

The 10 scientifically researched benefits of eating miso

1. Contains all essential amino acids, making it a complete protein.

2. Stimulates the secretion of digestive fluids in the stomach.

3. Restores beneficial probiotics to the intestines.

4. Aids in the digestion and assimilation of other foods in the intestines.

5. Is a good vegetable-quality source of B vitamins (especially B12).

6. Strengthens the quality of blood and lymph fluid.

7. Reduces risk for breast, prostate, lung and colon cancers.

8. Protects against radiation due to dipilocolonic acid, an alkaloid that chelates heavy metals and discharges them from the body.

9. Strengthens the immune system and helps to lower LDL cholesterol.

10. High in antioxidants that protects against free radicals.

The Secrets of Miso

The Japanese have an old saying that miso soup is good for smokers. This might have originated from the Edo period (1603-1867) when miso soup was used to clean pipes clogged with tar. Whatever the origin, miso has an amazing cleansing ability on the body. Its amino acids help rid your system of harmful toxins and it is often recommended as protection for smokers against the effects of nicotine. Miso can also replenish vitamins and minerals after drinking too.

miso sauce
miso sauce

10 Ways to Use Miso in Recipes

1. Use light colored miso as a dairy substitute in place of milk, butter, and salt in creamed soups

2. Puree with tofu and lemon juice in place of sour cream.

3. Blend light miso with vinegar, olive oil and herbs for salad dressing.

4. Use unpasturized miso in marinades to help tenderize animal protein and breakdown vegetable fiber.

5. Use the dark rice or barley miso, thinned with cooking water as a sauce for water sauteed root vegetables or winter squash.

6. Use dark miso in a vegetable-bean casserole to supply plenty of high quality protein.

7. Make cheese for pizza and wraps with yellow miso and firm tofu.

8. Make a spread using white miso, peanut butter and apple juice to thin.

9. Make a pate with tofu, garlic, white miso, tahini, lemon juice and dulse flakes.

10. Add miso to dipping sauce for spring rolls, norimake rolls or raw vegetables.

Using Miso

Be careful not to get carried away and use miso in everything. Your body will respond to the excess salty taste with cravings for sweets, liquids and fruit. It is suggested that the amount of miso used should not exceed 2 teaspoons per person per day.

Share your recipes here! We would like to hear some great tips for cooking miso.

Know a great miso recipe?

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    • Einar A profile image

      Einar A 5 years ago

      I enjoy making miso soup, and am looking forward to trying some of your recipes and ideas!

    • MissionBoundCre profile image

      MissionBoundCre 5 years ago

      I need to take another look at Miso.. This listing of soups is incredible!

    • Pam Irie profile image

      Pam Irie 5 years ago from Land of Aloha

      Miso soup is THE best! :)

    • profile image

      DevandElizabeth 5 years ago

      Im going to try the miso soup tomorrow night

    • sousababy profile image

      sousababy 5 years ago

      I love miso soup . . I made it years ago. I think I'll give some of your recipes a try, they sound easy and absolutely delicious. Thank you so much for sharing. Sincerely, Rose

    • profile image

      athensfever 5 years ago

      I never heard about Miso before reading this lens. I'll try it at some occasion for sure.

    • profile image

      zassx1337 5 years ago

      Very nice! Will try it someday when I have time. :)

    • Pam Irie profile image

      Pam Irie 5 years ago from Land of Aloha

      We make and eat a LOT of miso soup here in the islands.

    • profile image

      kworld 5 years ago

      I like how you prepared the miso with clams, I have never tried that and now I will... Thanks1

    • profile image

      anonymous 5 years ago

      I've never tried miso but I feel a little healthier just visiting here!

    • profile image

      anonymous 5 years ago

      yes, this will be interesting to try since I don't usually cook with seafood but why not right!