Vegetable Miso Health Boosting Soup

8 30 125
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 2
Vegetable Miso Health Boosting Soup
Health Rating
Miso soup is a nutrient-dense gut-health powerhouse! It's filled with plant fiber, fermentation & probiotics - all core elements for full-body wellness.

Ingredients


1 medium Carrots (thinly sliced)
1 medium Parsnip (thinly sliced)
1/2 medium Onion (or up to a half of the onion. thinly sliced)
3 cup Water
1/2 cup Quinoa, cooked (or other already cooked grain leftover from a prior meal.)
3 leaves Kale (or more if you love leafy greens. Slice very thin. Feel free to include the stalk for extra nutrients and roughage. Also, feel free to us another dark leafy green such as collards or broccoli.)
2 tsp Miso paste (or to taste up to 1 tablespoon per serving. See the "instructions" to learn important information about miso.)
1 sheet Seaweed, nori (up to 1 sheet per person. I usually get the nori roasted sheet, the kind used for sushi rolls.)

Instructions


How To:

  1. In a saucepan, add the water and all the veggies except the kale.
  2. Bring to a boil and then turn down to a low boil. Let it cook for about 10 minutes until veggies are almost all the way cooked.
  3. Next, add the pre-cooked grain and the kale.  Bring to a boil, then turn it back down to a low boil and cook for another 5 minutes.
  4. After the 5 minutes, pour a bit of the liquid in your soup bowl (or thermos if taking this to go) add the miso paste & mix until miso is blended with water.
  5. Next, add everything left in the saucepan into the bowl.
  6. Add the nori after you've ripped it into small pieces and mix everything.

     Enjoy!

Important to Know about Miso

DO NOT BOIL MISO PASTE as boiling kills the active probiotic enzymes.

If you use too much miso paste you can become over salty and this could cause cravings for sugar foods (desserts, alcohol, too much fruit).  So add enough to make the broth flavorful, yet not over salty.

Purchasing Miso & Gluten-Free Miso

South River Miso or Miso Master are two miso companies.  and you can order from them online or find them in a health food store.  I highly recommend South River Miso Company.  They make a traditional high-quality miso & it is sold in glass jars (not plastic).   

I use Barley Miso as it is a 3-year fermented miso.  The longer the miso paste is fermented the higher levels of probiotics & fermentation your body receives. If you are new to miso you may want to get a 1-year fermented miso, as it is more mellow.

Gluten-free miso flavors =  Rice Miso (Eden Foods, South River Miso & Miso Master).  Rice Miso has lots of different names: Genmai, Shiro, Brown Rice, Sweet Rice, etc.  Please read the label carefully to see if it means your health needs.

Soy-free & gluten-free flavors = Chickpea Miso (South River Miso, Miso Master & Jorinji) or Adzuki Miso (South River Miso). Please read the label carefully to see if it meets your health needs.

My favorite brand is the South River Miso Company as they make traditional high-quality miso and it is sold in glass jars (not plastic).

Options:

You can increase or decrease the amount of water and vegetables.

Try other vegetable combinations by adding vegetables in season.  For example... In the fall/winter, butternut squash, parsnip, onion, and broccoli. In the summer, organic corn kernels, scallions, carrots, and bok choy.  In the spring, celery, onion, peas in the pod, and collard greens.  Create a mix of vegetables and include at least one leafy green vegetable so the soup is balanced.

Try other seaweeds: dulse (large pinch), kombu (postage stamp size), or wakame (postage stamp size).  These seaweeds need time to cook so add them at the beginning.  Nori sheets are the exception as you add just before eating.

Garnish options:  sliced scallions, chopped parsley, chopped cilantro, or roasted black sesame seeds


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This recipe was created for you by Paula Yolles a Body-Mind-Food Health Coach and the founder of FoodTastic Health


Nutrition Facts

Per Portion

Calories 125
Calories from fat 17.8
Calories from saturated fat 1.9
Total Fat 2.0 g
Saturated Fat 0.2 g
Trans Fat 0
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 0
Sodium 266 mg
Potassium 547 mg
Total Carbohydrate 20.6 g
Dietary Fiber 4.1 g
Sugars 1.8 g
Protein 6.1 g

Dietary servings

Per Portion


Grain 0.7
Vegetables 1.5

Energy sources


Pygal66%456.7816837236469237.4810021605171614%292.8053459619284204.8567138124734620%329.1631752811316123.4760197381112566%14%20%CarbohydratesFatProtein