I'd love some feedback regarding miso... the different kinds (brown rice, barley, light, dark, etc.), its health benefits and some recipes.
I bought some Genmai (brown rice) miso and am interested in its uses.
Miso (fermented soybean paste) is probably the essence of Japanese cooking. Many would start their day with a bowl of Miso soup. It has many uses (though most Americans only do soup) like dressings, sauces, marinades, etc. It should be used sparingly since the sodium content is extremely high. Here's a webpage that will give you more info:
‘For the Japanese, a cup of Miso soup in the morning starts the day. Not long ago, every household in Japan used to make their own Miso from scratch and had pride in their home-made Miso. Miso is very closely related to rice, the main diet of the Japanese. The production volume of Miso in Japan is about 600,000 tons and about 3,000 tons are shipped overseas.
The Japanese are known for their longevity in the world. They correctly believe health is greatly dependent on eating habits. It is not an exaggeration to say that much of this can be attributed to the health benefits from Miso. It has been known from the antiquity that Miso does a body good in sayings like "a detoxicating drug in the morning" or "doctor killer.’ by Dr. Charles McWilliams
Miso is a fermented paste of soybeans and either barley or rice with salt. As it is a cultured and fermented soy food it helps digestion because it adds natural enzymes which stimulate digestion and lactobacillus, which are also found in yogurt. As it is a fermented, living food; its flavour improves in time, much like a fine wine.
Soybeans can be difficult to digest so miso's fermentation process enables the soybean to be assimilated more easily by the body. It has provides lecithin, linoleic acid, and B12 and is high in protein.
Cancer and tumors have been shown to be reduced through the use of miso and it can slow the aging process. Miso can reduce the possibility of developing stomach ulcers.
The following is an excerpt from http://www.efn.org/~sundance/Miso.html
“Miso as medicine
After studying the use of miso as a preventive medicine Dr. Sinchiro Akizuki of Nagasaki demonstrated that miso plays a part in protecting against the deadly effects of radiation. In 1972, this was confirmed upon discovery that miso contains dipicolonic acid which chelates (attaches to) heavy metals like radioactive strontium and discharges them from the body. Additional research has also shown miso to be effective in treating some forms of cancer, and heart disease. Hatcho miso was imported by the truckloads to areas surrounding the Chernobyl nuclear reactor accident.”
Alicia, yes I do understand that I miso and my fridge with never be without it!!! Hey let's fill this folder up with miso recipe? What do you think? I have lots of things I do with miso.
1. Sweet, light coloured miso has been aged for less time, is higher in Koji culture and carbohydrates, milder in taste, lower in salt. It is good for salad dressings and other summer cooking. Sweet misos are also ideal for those with delicate digestive systems. A very diluted sweet miso broth can be tolerated by children as young as six months. Genmai, kome, shiro, and sometimes rice are all light misos.
2. Darker miso is aged longer (2-3 years), has stronger flavour, higher salt content and lower koji content. It is higher in protein and stronger in flavour.
Amano Shiro "Mellow White" miso is the most popular miso. Light in color and mellow in flavour, Shiro miso is a pleasant way to introduce miso to the first time user. Ideal for soups, dressings and dips. (this is my favorite)
Amano Aka "Red" miso is darker in colour than Shiro miso but remains mellow in flavor. Cultured differently than the Shiro miso, Aka miso is richer than Shiro miso.
Genmai Miso - Rice miso
Amano Genmai "Brown Rice" miso is very popular in the natural food industry, has a nutty but mellow flavor. Made from whole soybeans, brown rice, water, sea salt and koji (Aspergillus orizae), Genmai Miso is a more recent creation, developed particularly for the foreign natural food market.
Mugi Miso - Barley miso
Amano Mugi "Barley" miso is dark in color but mellow in flavor. Made from whole soybeans, pearled barley, water, sea salt and koji (Aspergillus orizae), Mugi Miso was once the most common variety of miso in Japan. This miso is fermented in wood at natural temperatures for at least 18 months, and because it is made with a slightly higher proportion of barley to soybeans, develops a light sweetness, and is one of the more mellow varieties of substantially aged Barley Miso
Hatcho Miso - Soybean miso
Made from soybeans, water, sea salt and a special koji (Aspergillus Hatcho), Hatcho Miso is considered the top quality.
Kome Miso - Rice miso
Made from whole soybeans, white rice, water, sea salt and koji (Aspergillus orizae), Kome Miso is one of the most popular misos in Tokyo.
Mame Miso - Soybean miso
Like the Hatcho Miso, Mame Miso is made from soybeans, water, sea salt and koji (Aspergillus orizae), however the mold inoculant is different, and the miso ferments without the extreme pressure used for the production of Hatcho Miso.
1 teaspoon Dijon type mustard
21/2 tablespoons rice or cider vinegar
1/2 cup extra virgin olive oil
1 tablespoon unrefined flaxseed oil
1 tablespoon Sweet White Miso or other light variety
With fork, mix miso, mustard, and vinegar in small bowl. Slowly add olive oil while stirring with fork until oil is well mixed or emulsified. Add flax oil. Pour into jar with lid and shake vigorously. Use immediately.
This is a very simple, quick sauce to make. The taste will vary greatly depending on the type of miso used. For a very light flavoured one use Shiro miso but really any miso will work.
2 tsp. miso
2 tsp. light tahini (sesame butter)
1 tsp. lemon juice
2 drops stevia*
1 - 2 T water
Put all but the water in a bowl and blend, then add water till desired thickness. If you like it thinner, add more water.
*Sunny Dew is best
Miso-marinated Fish or Steak
use flat fish like turbot, sole, halibut, etc.
- On a large plate spread a thin layer of shiro-miso (use aka-miso for meat). Cover with kitchen paper (like American paper towels) and press lightly so that the paper absorbs the miso.
- Place fish fillets, flesh-side down, or meat on the paper and cover with another piece of paper.
- Using a knife, press a thin layer of miso on top of the paper so that it covers the fish or meat underneath. Marinate fish for 3 hours; meat can be marinated overnight.
- Remove the fish or meat from the marinade and grill or broil.
Chicken can be substituted; use a combination of shiro- and aka- misos for best flavor.
I like miso and fish so I am sure this will be yummy. Thank you!
I have been letting down this folder but I will be back soon with a few more miso recipes. Meantime if anyone else has any good miso recipes or tips, I am looking forward to them.
for all the info and ideas!
Can I add some miso to brown rice or millet while its cooking?
Miso soup is basic and yummy- carrots, green onions, mushrooms, beansprouts, shredded green cabbage, zucchini, water and miso is how I like to make it- fresh garlic and ginger add a great flavor, too.
BTW~ a tad off the subject, but is there a good hot and sour soup recipe that doesn'y use tons of dried mushrooms? I'm looking for a recipe for the broth, basically.
The important thing about Miso is that it should not be heated at a high temperature because it kills the live enzymes that are so beneficial. Below is a wonderful description of why.
Miso Aids Digestion Only the very heartiest micro-organisms are able to survive the rigors of several years' fermentation in the presence of salt. Thus they and their enzymes are well suited to continue their work in the large and small intestines where they break down or digest complex proteins, carbohydrates, and fats into simpler, more easily assimilable molecules.
About your broth, did you look in the folder called soup... If what you are loooking for isn't there, then make a request in that folder. *hearsmile*
My miso soup recipe:
1 lb. tofu, diced small
2 carrots, sliced
2 stalks celery, chopped
Pinch wakmae(sea veggie)
2 tbs. miso
water(about 4 cups or more)
1/4 cup nutritional yeast
Boil everything but wakame and miso until carrots are tender. Remove from heat. Add wakame. Take a little of the water and mix with miso in a small bowl. Add to soup, stir and serve. You will feel great after eating this!!
Your recipe sounds great! I had never thought of putting nutritional yeast in soup. for the good tip. for you too.
I just noticed that this folder is missing the most popular Miso soup! this is one of my favorite ways to prepare miso and it is very good too.
4 cups water
1 piece of Wakame seaweed
1 piece of Kombu seaweed
1 inch of ginger, finely grated
1 onion chopped
¼ lb. mushrooms (optional)
1/2 cup carrots, thinly sliced
1/8 – 1/4 cup Miso
3 tablespoons very thinly sliced scallions
Rinse the Seaweeds as they can have sand in them.
Add Seaweeds and ginger to water, bring to a boil.
Simmer for 20 -30 minutes.
Slice Wakame (it’s the leafy one) and return to stock.
Add carrots to stock.
Cook an additional 5-10 minutes, or until carrots are crisp tender.
Saute onions and mushrooms.
Add to stock.
Take off the stove.
Add some of the stock to the cup with the miso (Never boil miso because that kills the live cultures which are so beneficial). Stir the miso thoroughly into the water and then add this back to the pot. As Miso is high in sodium, adjust how much you add to taste.
Add the on top of the bowl of soup.
If you would like more information about Seaweed, there is a great folder and here is the link: Seaweed…What eat it???
Care to join me for a bowl of soup?
I will be right over, if only... *hearsmile*
It would be so much fun to share a bowl of soup with all the great cooks here.
Perhaps a bowl of miso soup a day really can keep the doctor away.
The next time your morning alarm clock sounds, rather than scrambling up some eggs or reaching for that alluring cup of coffee, perhaps you should try a bowl of miso soup. For several hundred years, many easterners have religiously started the day with a bowl of miso soup and still continue this tradition today. In the Japanese culture, 'miso' is synonymous with good health and longevity of life.
Within the last two decades the rest of the world might be finally catching on to what many Japanese people have known for centuries.
1. Cancer Prevention: Miso contains trypsin, which has demonstrated anti-tumor effects
2. Anti-aging: The brown pigment found in miso is one ingredient of many, which prevents cerebral cell deterioration and thus impedes the aging process!
3. Smokers: For secondhand smokers and to those of you who are trying to quit smoking: the vitamin B contained in miso might reduce harmful exposure in the throat. There is an old saying handed down throughout the ages that "miso is good for smokers". Try pouring miso soup through a stained tobacco pipe and witness for yourself the visible cleansing action before your very eyes.
4. Digestion: The dietary fiber in miso cleans your intestines and helps to maintain regularity.
5. Hangovers: If you indulged a bit too much with the libations the night before and find yourself singing a new tune in the morning, try miso. A cup of miso in the morning can help alleviate stiff muscles and replenish some vitamins and minerals lost from the previous night of "fun".
6. Stomach cancer: People who excluded miso from their diet were 50% more likely to die from stomach cancer as opposed to the second group study who ate miso on a daily basis. (Japan's National Cancer Center)
7. Beauty: The natural ingredients from miso increase protein absorption that can keep your hair and skin radiant and youthful.
8. Radioactivity: It is noteworthy to highlight the miraculous healing ability miso has upon rejuvenating damaged cells exposed to radioactivity. Numerous studies have demonstrated this throughout the last two decades.
9. Cholesterol: The protein derived from miso's main ingredient, soybeans, reduces blood cholesterol and sustains elasticity of blood vessels.
10. Mental Fatigue: Rather than a mid-afternoon caffeinated beverage which will keep you up through the wee hours of morning… reward yourself with the vitamin B-12, found in miso that can offer a healthier alternative as well as offer a more promising night of sleep ahead.
Easy Miso Soup Recipe
6 Cups of water
2 Tablespoons soy sauce
1/4 Cup miso paste (mellow white)
1/2 Brick of firm tofu diced in small cubes
5 Tablespoons chopped scallions
*Optional ingredients: 1/4 Cup of dried kombu or spinach cut in small strips
Bring water to a boil in a large cooking pot over high heat and add scallions.
Reduce heat to simmer on low for 3 minutes add soy sauce (and optional ingredients).
Pour 1/2 cup of soup into a small bowl and stir in miso. Blend thoroughly.
Pour the blended soup mixture back into the large cooking pot, add tofu and simmer for 3-4 minutes under very low heat.
Bridget Diana Soeder
I was requested to cross-post this by our lovely host
... the sodium content in miso is high (basic ingredients are soybeans, salt, and water). The lighter the color, the less the salt.
The good part is that Miso acts as an antioxidant and contributes a high amount of isoflavones (important photchemicals).
The different types of Miso:
Akamiso, which means “red miso”, is a specific ricemiso. Because of its robust flavor it works best in stir-fries,marinades and simmered dishes that contain strong-flavored fish, poultry, meat or vegetables.
Shiromiso, a “white miso” is another type of ricemiso. It is about half as salty as akamiso and is muchsweeter. It is especially good in sauces, dressings and marinades for mild-flavored fish, shellfish, and vegetables.
Hatcho miso is considered the miso of Emperors.This pure soybean paste is savory-tart and mildly sweet.
Here is a nutritional chart from The American Diabetes Association/The American Dietetic Association:
Here's a tasty recipe! (not for people on a low-sodium diet)
Salmon Dengaku (Sake no Dengaku)
4 salmon steaks (red snapper, scallops, or other fish fillets can be used)
Dengaku Miso topping
2 oz. shiro-miso
1 T mirin
1 T dashi stock*
1 egg yolk
Broil or bake salmon steaks. In top of double-boiler, mix miso topping ingredients except egg yolk. Place the top of the double-boiler over simmering water and stir gently.
Add egg yolk and mix thoroughly until smooth and glossy.
Baste already broiled salmon steaks and broil again until topping turns light brown.
* I use instant Dashi:
4 C water + 1/3 T (1/8 oz) instant mix (Dashi-no-moto)
Add mix to boiling water and stir until powder dissolves.
Niboshi-dashi (Sardine dashi)
4 C water plus 2 T saké
1 oz (or 4-inch) Kelp
10 dried small sardines
As dried small sardines produce a stock with a strong fish flavor, this stock is used mostly for miso soups. Remove head and intestines from sardines (this reduces bitterness and too strong fish flavor). Wash sardines then soak in the water/sake mix for 2-3 hours. Heat until the water just reaches body temperature; approx. 98°. Strain.
Thanks to Janey for starting this and everyone else for responding. I too have recently become very interested in miso. I did some reading online to figure out what to buy, spend quite a long time in the asian grocery store finding the right one - they even had a lower sodium one, and now I'm ready to start experimenting.
mmmmmm miso I just Love it.
aka miso and mugi miso are my favorites and i love to just fill a thermos with hot water :
and add ,
miso diced green onions
slivered shitake mushrooms
let sit long enough to meld flavors and enjoy on cold winter mornings in place of coffee. also great for long drive, hiking etc..
also i'd like to agree adding the nutritional is a great way to enjoy it. wonderful flavor.
mmmm i can smell it now. just really comforting food here
I saw this once in an american cook book - was only talking to Joben J the other day about it on IM.
Mix equal parts Miso and Marmalde together and marinate tofu, chicken, or fish with it - then grill basting with the remaining marinade - add some chili for that asian sweet, sour, salty and spicy taste
Iain M., a friend from Japan gave me her own recipe for making "cheese" from tofu and miso ...
Use the red miso, it'll impart a stronger flavor ...
1 block of firm tofu
1 tub or jar of red miso
Slather red miso all over block of firm tofu and wrap in cheesecloth and then wrap the cheesecloth wrapped block of tofu with plastic wrap. Refrigerate for 1-3 days depending on how strong you like your "cheese."
Unwrap, scrape off miso from firm block of tofu, slice and eat. Enjoy it!
Long time no speak.....I had heard of this before and thank you for the japanese recipe......will try it this weekend....hope life is good for you...love I.
In the United States, Japanese foods such as sushi, tempura, sukiyaki, and teriyaki have already gained popularity. While these are typical and great Japa-nese foods, they are not the ones which the Japanese can't live without. You will find that the Japanese who live in foreign countries would almost cry if you served them a bowl of miso soup. You can see the joy of living on their faces after the first sip, then hear with a sigh, "Ah, miso soup is always wonderful!"
Why does miso soup—a very simple dish—warm the Japanese body and soul like this? One possible answer could be found in its history, which dates back more than a thousand years. Although the early history of miso in Japan is not clear, the product was imported from China, the same origin as numerous other cultural and food products in Japan. Its arrival was during the sixth or seventh century, and by the middle of the tenth century, miso became a daily food for the Japanese. Around the twentieth century, the Japanese created miso soup, which the Chinese never made from their miso, chiang. Since that time, people have been following the idea of ichiju issai (one soup, one vegetable dish), which describes the basis of Japanese eating style: miso soup and one vegetable dish with rice.
Classic Tokyo people call miso soup omiotsuke: the expression has three respect words (o, mi, and o), and no other food gets such high reverence. For the sake of a cup of miso soup a day, our ancestors could endure hard work even if they didn't have animal products. (As a matter of fact, meatless meals had been the ordinary style for Japanese from the sixth century to the nineteenth century.) Protein and a variety of other nutrients came from miso (soybeans with rice or barley) and miso soup's other ingredients (vegetables). Still, Japanese mothers commonly tell the children who skip their breakfast, "For your health, you should take miso soup, at least!"
Miso is a fermented paste of soybeans and either barley (mugi miso) or rice (kome miso), with salt. Also, there is a type of miso which is made from only soybeans and salt (mame miso or haccho miso). Now 80 percent of miso products are kome miso. Shinshu miso, a popular variety of this type, is light brown and salty; shiro miso, another popular kome miso, is white and slightly sweet. Shinshu miso is used mainly in the eastern area of Japan, while shiro miso is used in the western area. It depends on the season, too. People favor shinshu (salty) in the summer, and shiro (sweet) in the winter.
For a beginner cooking miso soup, mugi miso or inaka (country) miso would be the best choice, because of its versatile character along with a relatively mild flavor. Mame miso, or haccho miso, has a strong flavor and is very salty. It is used mainly in the central area of Japan. If you use this type of miso, be especially careful not to put too much in the soup.
The combination of miso and other ingredients affects the soup's taste. For example, shiro miso makes the best match with root vegetables, like daikon or taro; on the other hand, it would be a little strange if you put wakame seaweed into shiro miso soup. It may be because of the discordance of "sweet" shiro miso and "salty" wakame. I suggest that you try the following recipes until you become used to the "miso soup marriage."
Talking about the "marriage," the ingredients have some popular basic combinations, too. Besides the following recipes, deep-fried bean curd (aburaage) and long green onions/scallions; sweet potato and long green onions; and daikon and deep-fried bean curd are all fabulous. Also refer to the "arrangement of ingredients" for each recipe. Feel free to experiment, however. Miso soup can vary greatly. The following recipes are typical Japa-nese miso soups, but other vegetables might be used. For example, you can substitute kale for wakame, a turnip for daikon, and so on. There are numerous combinations of ingredients: you can even put tofu, wakame, spinach, and daikon into miso soup. Just enjoy cooking!
People may think that miso is a high-sodium food. Actually, there are 2,200 milligrams of sodium in a tablespoon of dark brown miso. But you can choose a less salty variety. The easy way of distinguishing is by looking at the colors. Avoid the dark brown type; light-brown (2,160 milligrams sodium per tablespoon) or white miso (1,000 milligrams sodium per tablespon) would be less salty. Also, mugi miso has 1,800 milligrams of sodium per tablespoon. Another secret of making less salty miso soup is to add a lot of ingredients. Most of all, the ratio of soup per cup will be decreased if you use plenty of vegetables, compared with selecting only wakame seaweed. Making thick dashi (Japanese style soup stock) is also a good way to create tasteful miso soup without adding too much miso.
You can find miso in Oriental stores or health food stores. Ready-made miso soup might be more common on a regular supermarket shelf, but most of these in-clude fish ingredients. Furthermore, convenient miso soup is not as delicious as one you would make yourself.
continued below ...
Miso soup is very simple to cook. Boil ingredients in the dashi (stock), then add miso. That's it. If you want a good soup, however, you should remember some secrets behind the simplicity, just as with cooking other Japanese dishes. Here are some tips to help you make great miso soup.
- When you add miso into dashi, put miso in a ladle and stir it with some dashi at first. If you skip this process, the miso won't dissolve well.
- Add miso little by little. I found that the miso sold in the US is saltier than Japanese miso (this means VERY salty), so be careful, especially if you want a low-sodium soup.
- Never boil the soup after putting miso into the dashi. It spoils the flavor of the miso.
- Make sure to serve miso soup hot.
- Create a good combination of ingredients. Seasonal vegetables are preferable.
- Consider the possible combinations of miso and other ingredients.
- If possible, add suikuchi, a condiment, which is used for adding to the aroma. Suikuchi may be thinly cut long green onions or welsh onions, grated ginger, thinly cut Japanese basil (shiso), yuzu (a sort of citron) peel, shichimi (seven-spice chili), or roasted sesame seeds. Most of these are available in Oriental stores. Suikuchi is not necessary, but it increases miso soup flavor double, triple, or more!
- There are recommended combinations of miso soup and suikuchi, so please refer to the following recipes if you are a beginner at miso soup cooking.
- Avoid leaving miso soup overnight, because "fresh" miso soup is definitely the best. If you are eating left- over miso soup, add a little more suikuchi than usual.
- If the package is not opened, miso can be preserved at room temperature. Once you use miso, keep it in a refrigerator and seal the package with plastic wrap. Finish miso as soon as possible.
Vegetarian Journal Jan / Feb 2000
Though Japanese usually make soup stock with kombu and katsuobushi (shaved dried bonito fish), or niboshi (small dried fish), this Zen Buddhist style soup is satisfying enough. Kombu (kelp) seaweed and dried shiitake mushrooms are great for making tasty soup. I recommend keeping dashi in the refrigerator or freezer, to use anytime you want.
5 cups water
5 pieces kombu seaweed (each about 1-inch long), cut in thirds crosswise, and cleaned with a slightly damp paper towel or cloth For making delicious soup stock, you should buy high quality dashi-kombu, thick and straight, as much as possible
5 dried shiitake mushrooms, cleaned and rinsed
Place water in a saucepan. Soak the kombu and shiitake mushrooms in the water for at least 15 minutes, until they become tender enough. (If time permits, more than three hours to overnight is much better.) Heat the water over high heat and reduce heat once it boils. Remove kombu just below boiling point.
After around five minutes, remove saucepan from the heat. The boiling time depends on the size of shiitake mushrooms and the soaking time. Remove the shiitake mushrooms from the water, and save them for use in other recipes.
Notes: Kombu and dried shiitake mushrooms are available in Oriental stores. You can make dried shiitake mushrooms by drying raw shiitake mushrooms in the sun for a couple of days.
You can make the soup stock with one ingredient, kombu or dried shiitake mushrooms. In this case, double the portion of the chosen ingredient and soak longer. If you cook with only shiitake mushrooms, it's better to soak them in warm water. For making thick dashi, increase the ingredients or soak them longer.
Total calories per 4 servings: 29
Fat: <1 gram
Carbohydrates: 7 grams
Protein: 1 gram
Sodium: 83 milligrams
Fiber: 2 grams
Especially good for a winter dish. Oriental people believe miso and daikon make the body warm, and I believe it really works! 4 cups of vegan style dashi (see first recipe above)
2/3 pound of daikon*, julienned
1-3 teaspoons of miso (all types can be used, but in winter, shiro miso would be the best)
Recommended suikuchi: Grated ginger, thinly cut welsh onion, thinly cut Japanese basil (shiso), yuzu peel, shichimi (seven-spice chili), or roasted sesame seeds
Place dashi in a saucepan. Put daikon into dashi and boil them together. Remove scum. When daikon becomes tender, reduce the heat and add 1 teaspoon of miso at first. Taste and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot.
*You can find daikon at supermarkets or Oriental stores. If you can get daikon with leaves, use the leaves, too. In this case, cut daikon leaves into bite size pieces and first lightly stir-fry them with a little vegetable or sesame oil. Add them to dashi before adding miso.
Recommended arrangement of ingredients: Daikon and wakame, daikon and spinach, daikon and satoimo (Japanese taro), etc.
Total calories per serving: 39
Fat: <1 gram
Carbohydrates: 8 grams
Protein: 1 gram
Sodium: 128 milligrams
Fiber: 3 grams
Typical American vegetables can make savory miso soup, too! 4 cups of vegan style dashi (see first recipe above)
½ pound potato, peeled and cut into small pieces
½ pound of onion, sliced
1-3 teaspoons of miso (any type can be used)
Recommended suikuchi: Thinly cut welsh onion, thinly cut Japanese basil (shiso), shichimi (seven-spice chili), or roasted sesame seeds
Place dashi in a saucepan. Add potato and onion to dashi and boil them. Remove scum. When the vegetables become tender, reduce the heat and add 1 teaspoon of miso at first. Taste, and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot.
Recommended arrangement of ingredients: Potato and wakame, potato and snow peas, onion and wakame, etc.
Total calories per serving: 96
Fat: <1 gram
Carbohydrates: 22 grams
Protein: 3 grams
Sodium: 123 milligrams
Fiber: 3 grams
This is the most basic style of Japanese miso soup. Master it first! 4 cups vegan style dashi (first recipe above)
1 ounce wakame (dried seaweed, available at Oriental specialty stores)
10 ounces tofu (any type), diced
1-3 teaspoons of miso (any type except shiro miso)
Recommended suikuchi: Thinly cut long green onion or welsh onion, grated ginger, thinly cut Japanese basil (shiso), yuzu (Japanese citron) peels, shichimi (seven-spice chili), or roasted sesame seeds
Place dashi in a saucepan and boil. Add wakame to dashi. Next, put tofu into dashi. When dashi boils, reduce the heat and add 1 teaspoon of miso at first. Taste, and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot.
Recommended arrangement of ingredients: Tofu and snow peas, tofu and chopped green long onions, tofu and chopped Chinese chives, wakame and snow peas, wakame and potato, wakame and onion, wakame and green onion, wakame and bean sprouts, wakame and spinach, wakame and daikon, wakame and Chinese chives, etc.
Total calories per serving: 83
Fat: 4 grams
Carbohydrates: 8 grams
Protein: 7 grams
Sodium: 185 milligrams
Fiber: 2 grams
High in iron
Eggplant miso soup is recommended for the summer season or the beginning of autumn. In Oriental medicine, eggplant has the function of cooling down the body heat. Just for this miso soup, simple is best. I suggest not mixing any other ingredients with eggplant, except suikuchi.
4 cups of vegan style dashi (first recipe above)
1/3 pound of eggplant, caps removed and cut into bite size pieces. If possible, grill lightly.
1-3 teaspoons of miso (all types except shiro miso. Brown miso would be the best)
Recommended suikuchi: Grated ginger, thin- ly cut Japanese basil (shiso), shichimi (seven-spice chili), or roasted sesame seeds
Place dashi in a saucepan and boil. Add eggplant to dashi. When eggplant becomes tender, reduce heat and add 1 teaspoon of miso at first.
Taste, and if you need more miso, add it little by little. Remove the pan from the heat before miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot.
Total calories per serving: 35 grams
Fat: <1 gram
Carbohydrates: 8 grams
Protein: 1 gram
Sodium: 119 milligrams
Fiber: 2 grams
BENEFITS OF EATING MISO
Miso is made from soya beans. It is a product that has been fermented and aged. It has living enzymes that aids our digestive process. It provides a nutritional balance between carbohydrates, essential oils, vitamins, minerals and proteins.
It has 11 times more protein than cows milk.
Twice as much protein as meat or fish.
Its valuable enzymes helps our intestinal flora to digest food.
Soya beans are rich in calcium, phosphorus, iron, other minerals and lecithin. (It is important these days to acquire soya beans that are organic because it is one of the products that have been genetically modified).
When we are suffering from fatigue and tiredness it helps us relieve these conditions.
It helps to dissolve cholesterol in the blood.
Benefits people with high blood pressure and allergies.
It is recomendable to have one or two small cups of miso soup every day.
Udon in Sesame-Miso Broth
For a satisfying winter meal, serve this hearty and flavorful entrée piping hot, accompanied by a side dish of greens. In warmer weather, try omitting the sautéed vegetables, substitute 3 tablespoons white miso for the red miso, and top the noodles and broth with a colorful assortment of lightly steamed or simmered vegetables.
1 tablespoon sesame oil
2 slices fresh ginger root
1/2 cup thinly sliced onion
1/2 cup sliced celery
2/3 cup sliced carrots
4 cups stock or water
1/3 cup sesame seeds, toasted
2 level tablespoons Hatcho miso
2 level tablespoons red (rice) miso
1 tablespoon mirin
1 pound uncooked udon
slivered green onions for garnish
Heat oil in medium-sized pot. Sauté ginger until golden brown, then discard. Sauté onion until translucent. Add celery and carrots, and sauté briefly. Add stock or water, and bring to a boil. Reduce heat, cover, and simmer until vegetables are tender. While vegetables are cooking, thoroughly grind toasted seeds in a suribachi or mortar. Add the misos, mirin, and 1/2 cup of broth. Purée with seeds, then add to soup.
Cook udon in 4-5 quarts of rapidly boiling water until just al dente (firm). Drain, rinse briefly in a cold water bath, and drain again. Divide noodles in 4 or 5 bowls. Ladle hot miso broth over top of noodles to almost cover. Garnish with green onions and serve.
Miso Rice Pilaf
Fluffy, flavorful, and highly nutritious, Miso Rice Pilaf is an excellent way to introduce brown rice to those who are unfamiliar with natural foods. The basic method (below) is for pressure cooking this dish. For pot-boiling the pilaf, see variation.
2-3 dried shiitake
4 cups water
4-inch piece kombu
3 cups uncooked brown rice
4 level tablespoons Hatcho, red (rice), or barley miso
1/3 cup minced onion
1/3 cup minced celery
1 bay leaf
2/3 cup minced fresh parsley
In a pressure cooker, soak Shiitake in water for 20-30 minutes. Next, add kombu and bring to a simmer, uncovered, over medium heat. As soon as water begins to simmer, remove kombu and reserve for another use. Mince shiitake and return to stock. While kombu is coming to a simmer, wash the rice and drain well. Roast the rice in an unoiled skillet over medium heat, stirring constantly until golden and fragrant. Dissolve miso in some of the broth, then return it to the pot along with onion, celery, and bay leaf. Bring to a boil and slowly add roasted rice. Allow to boil 1 minute then cover, bring to pressure, and cook 45 minutes.
Remove from heat and allow pressure to return to normal before uncovering. Add parsley, toss well, and cover. Let sit for 10 minutes before serving. Garnish with a sprig of parsley.
o Try adding sautéed onion or shallots and some chopped walnuts to the cooked rice. Then use this delicious variation in stuffed peppers or squash.
o If pot-boiling, use a heavy pot with a tight-fitting lid for best results. Use 6 cups water and add an extra tablespoon of miso. Boil over low heat 40 minutes, then reduce to very low and cook 20 minutes more. Do not remove cover while cooking
8 cups water
2 teaspoons minced garlic
2 teaspoons minced ginger
1/4 pound udon noodles
1 carrot, sliced
1 head broccoli, cut in flowerettes
8 fresh shiitake mushrooms, sliced
1/3 cup diced yellow squash
12 snow peas, trimmed
1/2 cup mung bean sprouts
1/3 cup mellow white miso
1/4 cup barley miso
1 teaspoon toasted sesame oil
4 scallions, minced
1. Combine the water, garlic, and ginger in a 3-quart saucepan. Cover, place over high heat, and bring to a boil. Lower heat to medium-high and stir in the noodles. Allow them to cook, stirring frequently to prevent them from sticking to the pan, for 3 minutes.
2. Add the carrots to the soup and continue to cook for 5 minutes. Stir in the broccoli and mushrooms. When the broccoli has turned bright green and is just beginning to get tender (about 5 minutes), add the yellow squash and snow peas. Continue to cook until the noodles and vegetables are just tender, about 2 minutes more.
3. Stir the bean sprouts into the soup and remove it from the heat. Combine the two types of miso in a small mixing bowl. Mix enough of the soup broth into the miso to make a smooth paste, then stir the miso back into the soup. Transfer to serving bowls and top with a sprinkling of sesame oil and minced scallions.
This article can be found online at http://www.yogajournal.com/health/53_1.cfm
1/2 cup low-fat soymilk
1/4 cup white miso
1/4 cup brown rice vinegar
1/4 cup onions, chopped
1 tablespoon fresh basil, chopped
1 tablespoon fresh tarragon, chopped
1 tablespoon fresh parsley, chopped
1 teaspoon honey
1 teaspoon Dijon mustard
1 teaspoon coriander powder
In a blender or food processor, combine all the dressing ingredients until smooth. Cover and refrigerate at least 4 hours to allow flavors to develop. Serve with your favorite salad greens.
Yield: 10 servings (portion size 2 tablespoons)
Per serving of 2 cups salad & 2 tablespoons dressing: 44 calories, 1 gram total fat, 0.1 gram saturated fat, 0 mg cholesterol, 3 grams protein, 7 grams carbohydrates, 304 mg sodium, 20% calories from fat.
I miso and it is a live food!
Patt you certainly did add lots of good miso soup recipes ....I seemed to have missed that happening. there is nothing like a bowl of miso soup..... The Miso Rice Pilaf sounds good!
Diane, I like the sound of that dressing.
Recently I picked up some miso at the grocery store (along with some seaweed, which I've already asked about). It's Kome miso, a red colour. Very different from the colour of the miso I'm used to having in miso soup at an Asian/sushi restaurant. And there were two other kinds in the grocery store but I went for the more affordable of the options.
What kinds of miso are there out there? How is miso soup made normally?
The recipe I used (from the Moosewood cookbook) used 1 tbsp miso, 1 c hot water, some soft tofu, some seaweed, and some shallots/green onion. Simple but quite tasty, actually.
Any info would be helpful
Dawna, I have transferred your question here as you will see the answers to your questions are to be found above.
I just had another wonderful bowl of miso soup this evening.
How long is miso good for in the fridge? Does it keep for a long time?
I have a question also:
I always have bought my miso paste from a little oriental market that is real close by but because of headaches I was having decided it might be from the miso having msg (it does not say on the package that it has any) but anyway decided to buy some from the main grocery store I shop at, and when I got it home noticed that it lists in the ingredients white rice and soybeans in the ingredients, and also it tastes different, I don't like it. So I guess my question is how can you tell if there is MSG in your miso if you get it from a oriental store, and does anyone know of a brand that actually lists on the ingredients NO MSG I just want a regular miso paste with soybeans and salt, nothing else extra added ( like white rice)
As for the MSG thing, I wish I had an answer for you... I'm sensitive to it, too, but as I've only bought miso once, it was at a grocery store and I've had no problems. And I'm enjoying the taste.
Hope someone can help with that part.
Marie, perhaps you would like the barley miso better than miso made with white rice? There are many different types of miso. Red miso is stronger than white miso which tastes bland if you like the stronger miso.
Maureen, we don't boil miso because it is a cultured/fermented product and boiling will kill the beneficial organisms.
How to make Miso Soup, very simple way thanks to Food Safa
[I like this recipe and method; it's the one I use with kombu, bonito flakes, wakame, tofu; sometimes I sprinkle toasted sesame seeds on top.]
I do that mostly too but have to say that I do not use the benito anymore but when I did I bought the flakes already made. And of course I put some vegetables and often tofu in. Thank you Patt for that inforamtive video.
One thing to note about miso when buying it; make sure it is unpastuerized.
is the salt in the miso paste a mineral type salt ?
I just confussed how it can be good for you if its high in sodium?
Tom that is a good question. First there is between 5% to 15% salt in miso and the light ones have the lowest amounts. I always use a light miso as I prefer to have a less salty one. I am not sure what type of salt is use.
Now read above in a few of the posts there is lots of info about how good miso is for us. So I am sure the salt content is outweighed by the rest of the compostion.
I cant believe I found something good for me that I like !
I could only find frozzen shiitakie mushrooms
are they just as good as fresh ( I mean nurishing )?
going to try some kale in the next batch
let us know your Favorite Ingredient
Hey Tom, frozen is still full of lots of nutrition. Today I amd mine with dried ones which tasted good and I know that the dried ones still have lots of then nutrients left in them.
What I would not use is canned ones as they are killed to death.
Thats what I perfer the dryied I only know of one place to get them and I dont get out that way much !
have you ever grown any mushrooms ?
still trying to find that gochi berrry bush to ?
The miso soup with greens and shitakie mushrooms taste great dont over cook it
This post was modified from its original form on 02 May, 15:55
Yes miso soup with greens and shitakie mushrooms is so good and yes do not boil as it will kill the live enzymes in the miso.
On these cold winter days; nothing like a bowl of hot miso soup.Great full post on miso: http://www.care2.com/greenliving/miso-gift-from-the-gods.html
This post was modified from its original form on 10 Jan, 11:07
Thank you Diana for this article on Miso. I read that commercial and overly processed tofu and soy are very bad for you and hard to digest! I have been eating it for about 10 years and have not felt very good for that period of time. I just read an article a month ago about how bad it is for your body. And only fermented soy and tofu are good for you. It is sad the the big tofu and soy industries sells something so bad to people along with many other bad food products.
So I quit eating commercial soy and tofu and will only eat fermented soy and fermented tofu. I wonder if I can buy this locally?
Have a nice day!
(from the Los Angeles Times)
Note: Adapted from "Party Like a Culinista" by Jill Donenfeld and Josetth Gordon, who note: "Once you've marinated the fish and put it on a baking dish, pour the extra marinade into a saucepan over medium heat for about 10 minutes to let it reduce slightly. When the fish is ready and out of the oven, ladle some extra marinade on top." For a vegan dish, substitute tempeh or portobello mushrooms for the fish.
1/4 cup capers packed in brine
1/4 cup white miso
1/4 cup extra virgin olive oil
2 tablespoons agave syrup
1/2 cup mirin
2 pounds salmon filet, pin bones removed
In a medium bowl, crush the drained capers with a fork. Whisk in the miso, olive oil, agave and mirin.
Slice the salmon filet into 8 pieces and marinate the salmon with the miso-caper mixture in a covered dish or resealable bag for 1 hour in the refrigerator.
Heat the oven to 425 degrees. Line a rimmed baking sheet with parchment paper. Place the salmon on the baking sheet and bake until the salmon is opaque and flakes easily, 15 to 20 minutes.
Total time: 1½ hours
Each of 8 servings: 362 calories; 24 grams protein; 12 grams carbohydrates; 0 fiber; 22 grams fat; 4 grams saturated fat; 62 mg cholesterol; 6 grams sugar; 429 mg sodium.
Ed. Note: You may be able to cut down on the sodium by finding a "light" miso.
Barbara, you may have to go to a health food store to purchase a good miso and non GMO tofu. In Canada we can also get it at most big supermarkets. Not sure about the US.
Thank you Sharky for the recipe!