Miso Soup & Wilted Kale

Miso Soup & Wilted Kale

Health Rating
Prep Cook Ready in Servings
5 min 15 min 20 min 2

Ingredients


3 stalk(s) Green onion, scallion, ramp (chopped, white and green parts)
1 head Baby bok choy (chopped)
1 sheet Seaweed, nori (shredded)
1 tsp Sesame seeds
1 bunch Kale (washed, de-stemmed)
1 tbsp Extra virgin olive oil
1 tbsp Balsamic vinegar
1 pinch Salt and pepper
1/2 cup Miso paste
10 mushroom(s) Cremini (Italian) mushroom (sliced, or mushroom of choice)

Instructions


1. For the soup:

  • In a small pot, bring 4 cups of water to a boil.
  • In a small bowl on the side, combine miso paste with several spoonful's of the hot water and work together until the miso is smooth.
  • Set aside.

 

2. Once the water is boiling, turn to a low simmer and add the mushrooms, bok choy, and green onions (but save a pinch to add at the end). Let simmer for 2-3 minutes.

3. Turn off the heat and add the watered down miso paste.

(Save half of the soup for another day's lunch. Either store it in the pot or put in a separate container, but either way let cool, cover, and store in the fridge)

4. Put the other half of the soup in a large bowl. Add the sesame seeds, nori, and pinch of green onions. Enjoy warm.

 

5. For the kale:

  • Coarsely chop the kale.
  • Heat olive oil in a medium skillet and add the kale.
  • Stir in balsamic vinegar, cover and let cook for 1 minute.
  • Stir, cook for another minute.
  • Kale should be wilted but not overcooked.


Enjoy!

Nutrition Facts

Per Portion

Calories 424
Calories from fat 130
Calories from saturated fat 18.9
Total Fat 14.5 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.3 g
Monounsaturated Fat 6.3 g
Cholesterol 0
Sodium 2706 mg
Potassium 2055 mg
Total Carbohydrate 50 g
Dietary Fiber 12.2 g
Sugars 7.8 g
Protein 23.3 g

Dietary servings

Per Portion


Vegetables 6.3

Energy sources


Pygal47%467.43300263790604187.5479835131748731%317.3047082488787256.3951373664216422%324.15094177165497127.3173198299082747%31%22%CarbohydratesFatProtein

Notes:

Nori

is rich in protein and a good source of dietary fibre!

Recipe from:
Side
Soup