PLANT BASED MISO SOUP WITH TOFu
 
PLANT BASED MISO SOUP WITH TOFu

PLANT BASED MISO SOUP WITH TOFU

Author Chef Julia

Yield 4

Traditional miso soup, a Japanese soup made from fermented soy bean paste (miso), has fish stock as a base.  To incorporate the rich dashi flavor without using fish products, I used Takii, a mushroom stock powder.  I’ve also added cooked vegetables such as carrots, corn, diced zucchini or any seasonal vegetables to make this soup more of a meal.  If you prefer a simpler soup, just leave out the vegetables or if you don’t have or like tofu, leave it out.  If you are not 100% plant based, an egg can be added and poached in the soup liquid for a few minutes.

Authorchef-Julia.com
DifficultyBeginner

This plant-based version of miso soup has everything--vegetables, protein from miso and tofu, wonderful flavors and textures. It can be eaten as a meal or as a side dish. Change the flavor by adding rice vinegar, garlic and ginger, if desired. My Japanese mother ate a version of this soup every day, using whatever fresh vegetables she had on hand.

PLANT BASED MISO SOUP WITH TOFu

Yields4 Servings
Prep Time10 minsCook Time8 minsTotal Time18 mins

INGREDIENTS
 5 cups water or homemade vegetable broth
 1 tsp takii (mushroom stock powder) or ground dried shiitake mushrooms
 1 cup vegetables: Choose one or more-- 1/2 cup thinly sliced mushrooms, 1/2 cup corn, 1/2 cup sliced snow peas, 1/2 cup julienne carrots, 1/2 cup cubed sweet or white potatoes, 1/2 cup chopped onions, 1/2 cup sliced green beans, 1/2 cup peas, 1/2 cup diced zucchini, 1/2 cup sliced cabbage
 1 tbsp dried wakame seaweed, rehydrated in cold water
 7 oz soft tofu (1/2 block), drained and cut into 1/2 inch cubes
 3 tbsp shiro miso (white) or a combination of red and white miso,
 2 scallions, white and green parts thinly sliced1 tablespoon dried wakame, soaked in cold water for 2 minutes, then drained
 1 tbsp rice vinegar (optional)
 1 tsp grated ginger (optional)
 1 tsp minced garlic (optional)

Directions
1

Bring the water or vegetable stock to a boil. Add the takii or shiitake mushroom powder, is using. Add at least 1 cup of vegetables and reduce to a simmer. Cook vegetables for 3 minutes. (Add rice vinegar, ginger and garlic, if using.)

In the meantime, mix the 3 tablespoons of miso paste with 1/4 cup of the heated stock from the pot. Add this mixture to the simmering stock and vegetables.

Add the tofu and cook for 30 seconds. Drain the wakame, (squeeze it to remove excess water and chop it into 1/2 inch pieces) and add it and the scallions and cook for another 30 seconds.

Remove the pot from the heat and serve. Sprinkle with more thinly sliced scallions and shichimi togarashi (7 spice pepper powder).

2

Serve with a bowl of brown rice or add some brown rice into the soup.

Ingredients

INGREDIENTS
 5 cups water or homemade vegetable broth
 1 tsp takii (mushroom stock powder) or ground dried shiitake mushrooms
 1 cup vegetables: Choose one or more-- 1/2 cup thinly sliced mushrooms, 1/2 cup corn, 1/2 cup sliced snow peas, 1/2 cup julienne carrots, 1/2 cup cubed sweet or white potatoes, 1/2 cup chopped onions, 1/2 cup sliced green beans, 1/2 cup peas, 1/2 cup diced zucchini, 1/2 cup sliced cabbage
 1 tbsp dried wakame seaweed, rehydrated in cold water
 7 oz soft tofu (1/2 block), drained and cut into 1/2 inch cubes
 3 tbsp shiro miso (white) or a combination of red and white miso,
 2 scallions, white and green parts thinly sliced1 tablespoon dried wakame, soaked in cold water for 2 minutes, then drained
 1 tbsp rice vinegar (optional)
 1 tsp grated ginger (optional)
 1 tsp minced garlic (optional)

Directions

Directions
1

Bring the water or vegetable stock to a boil. Add the takii or shiitake mushroom powder, is using. Add at least 1 cup of vegetables and reduce to a simmer. Cook vegetables for 3 minutes. (Add rice vinegar, ginger and garlic, if using.)

In the meantime, mix the 3 tablespoons of miso paste with 1/4 cup of the heated stock from the pot. Add this mixture to the simmering stock and vegetables.

Add the tofu and cook for 30 seconds. Drain the wakame, (squeeze it to remove excess water and chop it into 1/2 inch pieces) and add it and the scallions and cook for another 30 seconds.

Remove the pot from the heat and serve. Sprinkle with more thinly sliced scallions and shichimi togarashi (7 spice pepper powder).

2

Serve with a bowl of brown rice or add some brown rice into the soup.

PLANT BASED MISO SOUP WITH TOFU
Miso Miso is a salty, fermented soybean paste. Premium craft miso in Japan is made from organically grown soybeans, grains, sea salt and spring water. First, rice or barley is steamed in a huge steel pressure cooker, and a fermentation starter, koji mold, is applied. The mixture is then left for the koji to multiply. Soybeans are soaked and steamed in the pressure cooker. The grain and beans are then mashed together, and mixed with sea salt and spring water. The mixture is then left in a wooden barrel to ferment for 12 months.   Several types of miso are used in different preparations, with the darker miso, brown or red, having a higher salt content than the sweeter, milder shiro miso (white miso). Miso of every type has outstanding nutritional value. The process of fermenting soybeans to make miso breaks down soy protein into peptides and amino acids, forms that can quickly be absorbed in our bodies. This may be why the traditional Okinawan or Japanese diet—a bowl of brown rice, a bowl of miso soup, and a plate of vegetables—provided a sufficient diet for centuries.  There are many brands of miso and one of my favorites is Miso Master Organic mellow white miso.  It’s available at Whole Foods, Central Market and other markets.   Tofu Also know as bean curd, is made by coagulating soy milk (made from soaking, grinding, boiling and straining soybeans) and then pressing the curds into blocks. Tofu is relatively high in protein with approximately 9 grams of protein for 3 ounces. Tofu comes in various levels of firmness from silken to extra firm.   Wakame Wakame is an edible sea vegetable (seaweed) with a delicate, briny flavor. Wakame is a superfood, packed with antioxidants and essential nutrients. Wakame contains manganese, magnesium, calcium, sodium, folate and traces of vitamins A, B, C, E, and K. It is sold in dried form and easily reconstituted in cold water. SaveSave SaveSave SaveSave SaveSave SaveSave SaveSave SaveSave