Miso Soup

This soup takes just minutes to make yet is a powerhouse of nutrients with a host of healing benefits. A bowl of goodness to nourish heart and soul.
 
Miso is a traditional Japanese food fermented slowly from soya beans over several years. Packed with billions of probiotic bacteria it aids digestion and helps keeps the gut healthy.
 
Seaweed is one of the most nutrient dense plant foods, each type with its own unique blend of mineral goodness, including calcium, iron, manganese, magnesium, iodine and a host of trace minerals.
 
The medicinal benefits of mushrooms are being widely researched. They are also a rich source of fibre, B vitamins, zinc, manganese, copper, selenium and other trace minerals.  

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 Ingredients:

1 tablespoon sesame oil or coconut oil
1-2 cloves garlic, finely chopped
10 grams (1 ½  tablespoon) fresh ginger, finely grated or julienned (fine matchsticks)
1200 -1500 ml filtered water
5 grams (1 handful) mixed sea salad vegetables (seaweed)
40 grams (6-8) shitake mushrooms (or any mushrooms), finely sliced
1 small carrot, finely shredded, grated or spiralized (*opt)
100 grams tofu, diced small
4 tablespoons frozen peas (*opt)
80 –100 grams brown rice miso
3-4 tablespoons tamari or shoyu soya sauce
3 spring onions, finely chopped – to garnish (*opt)
1 red chilli, thinly sliced to garnish (*opt)

1. Heat oil in a large saucepan over medium heat. Saute the garlic and ginger very gently, stirring frequently for 3-5 minutes.
2. Add water, seaweed, mushrooms, carrot and tofu to the saucepan. Bring to the boil, them reduce the heat and simmer for 15 minutes.
3. Add peas and simmer for 1 more minute. As peas are heating up spoon a little of the broth into a small bowl, add the miso paste and stir until fully blended and runny, then pour back into the saucepan. Add soya sauce. Taste and season if necessary with additional miso or soya sauce if needed
4. Ladle into bowls, top with spring onions and red chilli and serve.

 
Maggie’s Tip

• You can purchase seaweeds in your local HF shop. I used a pre-mixed dried sea salad with a  selection of dillisk, wakame, sugar kelp, nori and sea lettuce from the “Wild Irish Sea Veg Company”  Other seaweeds suitable for miso soup are alaria, wakame and arame.
• To bulk up soup add any of the following: seafood such as prawns and mussels, oily fish such as mackerel – fresh or smoked, organic salmon, leftover cooked shredded chicken, cooked brown rice, wholemeal noodles such as buckwheat, dark green leafy vegetables such as kale, chard, watercress, purslane, landcress etc (finely shred large leaves).
• You do not need to add salt as miso and tamari are already very salty.
• Source unpasteurized miso paste, usually sold in a glass jar. (Try your local health food store)

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​Recipe by: Maggie Lynch of Irish Institute of Nutrition and Health

​Website:  www.iinh.net

Join Maggie & husband Richard for their cookery demo on Saturday 8th & Sunday 9th September

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