Miso Soup Recipe

Here’s a simple and delicious recipe for Vegan Miso Soup that you can prepare quickly at home. This version is packed with flavor and can be customized with your favorite ingredients.

Vegan Miso Soup Recipe

Ingredients

• 4-5 cups water
• 3-4 large pieces of kombu (dried thick seaweed)
• ½ cup dried wakame (fine seaweed, soaked in water for 5 minutes)
• 1 cup mushrooms (shiitake, enoki, or button mushrooms, sliced)
• ½ cup silken tofu, cubed
• 4-5 tablespoons white miso paste (adjust to taste)
• Sliced green onions for garnish

Instructions

Prepare the Seaweed:

• If using kombu, soak it in the cooking water for maximum flavor. If you have time, let it soak for as long as possible.

Make the Broth:

• In a medium pot, bring the water and kombu to a boil. Once boiling, remove the kombu and discard it.
• Add the sliced mushrooms to the pot and let them cook for about 2-3 minutes until tender.

Add Miso:

• Turn off the heat. In a small bowl, mix a few spoonfuls of the hot broth with the miso paste to create a smooth mixture. This prevents lumps.
• Gradually stir the miso mixture back into the pot, ensuring it’s well combined.

Add Tofu and Wakame:

• Gently add the cubed silken tofu and soaked wakame to the soup. Stir gently to combine.

Serve:

• Ladle the soup into bowls and garnish with sliced green onions. Serve immediately.

Tips

• Customize Your Soup: Feel free to add other vegetables like spinach, bok choy, or carrots for extra nutrition.
• Adjust Seasoning: Taste your soup before serving; you can add more miso paste or soy sauce if you prefer a stronger flavor.
• Storage: Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove to preserve the probiotics in miso.

Miso Soup Calories: A Nutritional Overview

Miso soup is a beloved traditional Japanese dish celebrated for its rich umami flavor and numerous health benefits. When considering miso soup calories, it’s important to note that the calorie content can vary significantly based on the ingredients used, but it generally remains low in calories, making it an excellent choice for those looking to maintain a healthy diet.

A typical serving of miso soup (approximately 304 grams) contains around 69 calories. The macronutrient breakdown includes about 37% carbohydrates, 28% fat, and 35% protein. This low-calorie density makes miso soup a light option that can be enjoyed as an appetizer or a main dish, especially when paired with other nutritious ingredients like tofu and vegetables.

Ingredient Impact on Miso Soup Calories

The calorie count in miso soup can fluctuate based on what you add:

• Basic Miso Soup: If made simply with miso paste and water, the calories can be as low as 40 kcal.
• With Tofu and Vegetables: Adding tofu and vegetables such as green onions or mushrooms typically raises the calorie count to about 60-80 kcal per serving.
• Seafood Variants: If seafood is included, such as clams or shrimp, the calorie content can increase further depending on the type and amount used.

Nutritional Benefits

Miso soup is not only low in calories but also packed with nutrients. It contains:

• Protein: Miso provides essential amino acids, while tofu adds additional protein.
• Vitamins and Minerals: Miso is rich in vitamins B, E, and K, as well as minerals like calcium and iron.
• Probiotics: As a fermented food, miso contains beneficial bacteria that can aid in digestion.

Conclusion

In summary, miso soup calories are generally low, making it a versatile dish that can be tailored to suit various dietary needs while remaining nutritious. Whether enjoyed on its own or as part of a larger meal, it offers a delicious option that supports overall health. With its myriad of variations and health benefits, miso soup is a delightful addition to any diet. By understanding the calories in miso soup, you can make informed choices about how to incorporate this flavorful dish into your meals!

Is Miso Soup Gluten Free?

Miso soup can be gluten-free, but it depends on the ingredients used. Traditional miso paste is often made from fermented soybeans, which may or may not contain gluten. To ensure the soup is gluten-free, use gluten-free miso paste (such as chickpea miso) and check that any added ingredients, like soy sauce, are also gluten-free (such as tamari) .

Is Miso Soup Vegetarian?

Yes, miso soup is typically vegetarian if made with vegetable broth and does not include any fish-based ingredients. However, traditional dashi (a common broth used in miso soup) is often made with bonito flakes (dried fish), so it’s important to use a vegetarian substitute like kombu (seaweed) dashi to keep it vegetarian .

Is Miso Soup Vegan?

Miso soup can be vegan if prepared without any animal products. As with the vegetarian version, ensure that the dashi used is plant-based and that no fish or animal-derived ingredients are included. Many recipes specifically cater to vegan diets by using kombu for the broth instead of fish-based dashi .

What Does Miso Soup Taste Like?

Miso soup has a delightful flavor that combines salty, savory, and slightly sweet notes. The primary taste comes from the miso paste and dashi stock, creating a rich umami flavor. The texture is smooth and creamy, especially when tofu is added. Various ingredients can alter the flavor profile, adding complexity .

Can Dogs Have Miso Soup?

While small amounts of miso may not be harmful to dogs, it is generally not recommended due to its high sodium content and potential for digestive upset. Always consult with a veterinarian before introducing new foods into your dog’s diet .

Is Miso Soup Keto?

Miso soup can be considered keto-friendly as it is low in carbohydrates, primarily depending on the ingredients used. The main components—miso paste, tofu, and vegetables—are low in carbs, making it suitable for a ketogenic diet. However, it’s essential to monitor portion sizes and any added ingredients .

Is Miso Soup Good When Sick?

Miso soup is often considered comforting and soothing when feeling unwell due to its warm temperature and nutritional benefits. The probiotics in miso can support gut health, while the broth provides hydration. It’s a popular choice for those recovering from illness .

What Are Some Creative Ways to Serve Vegan Miso Soup?

1. As a Starter: Serve in small bowls as an appetizer before a main meal.
2. With Noodles: Add cooked ramen or udon noodles to the soup for a heartier dish.
3. In a Bowl with Toppings: Top with sliced green onions, sesame seeds, or chili oil for added flavor and presentation.
4. Accompanied by Rice: Serve alongside a bowl of steamed rice or sushi for a complete meal.
5. In a Thermos: Pack it in a thermos for a warm lunch on the go.

Can I Use Different Types of Seaweed in Vegan Miso Soup?

Yes, you can use various types of seaweed:

• Kombu: A common choice for making dashi (broth) and adds umami flavor.
• Wakame: Often used in miso soup for its texture and nutritional benefits.
• Nori: Can be added as strips; however, it should be added later in the cooking process to avoid disintegration.
• Dulse: A red seaweed that can also be used but has a different texture and flavor profile.

How Can I Make Vegan Miso Soup Creamier?

To achieve a creamier texture in your vegan miso soup:

1. Add Silken Tofu: Use silken tofu, which blends well and adds creaminess.
2. Coconut Milk: Stir in a small amount of coconut milk for richness and flavor.
3. Cashew Cream: Blend soaked cashews with water to create a smooth cream that can be added to the soup.
4. Nut Butters: A spoonful of tahini or almond butter can contribute to creaminess while enhancing the flavor.

What Are Some Variations of Vegan Miso Soup?

1. Spicy Miso Soup: Add chili paste or fresh chilies for heat.
2. Mushroom Miso Soup: Incorporate various mushrooms like shiitake or enoki for depth of flavor.
3. Vegetable Miso Soup: Add more vegetables such as bok choy, carrots, or spinach for extra nutrition.
4. Noodle Miso Soup: Include ramen or soba noodles for a more filling dish.
5. Curry Miso Soup: Mix in curry powder or paste for an Asian fusion twist.

Can I Add Other Vegetables to Vegan Miso Soup?

Absolutely! You can enhance your vegan miso soup with various vegetables:

• Spinach or Kale: Adds nutrients and color; add them towards the end of cooking to wilt them slightly.
• Carrots: Thinly sliced or grated carrots provide sweetness and texture.
• Bell Peppers: Adds crunch and sweetness; slice them thinly and add early in the cooking process.
• Zucchini: Sliced zucchini cooks quickly and adds freshness.

This Vegan Miso Soup is comforting, healthy, and perfect as an appetizer or light meal! Enjoy!