Tofu Miso Soup
A delicious vegan miso soup recipe that is healthy, hearty and nurturing, especially on cold autumn and winter nights.
Ingredients
- 300g (10.5 oz or 1½ cups) tofu (firm)
- 300g (10.5oz or 3½ cups) shiitake mushrooms
- 200g (7oz or 1½ cups) carrots
- 160g (5.6 oz) or 2 leeks
- 2 stalks spring onions
- 50g (1.4 oz) or 3 tbsp miso paste
- 1200 ml (40 fl oz) or 5 cups vegetables stock (gluten-free)
- 1 tsp extra virgin coconut oil.
Instructions
1. Slice shiitake mushrooms and julienne the carrots, leeks and spring onion.
2. Chop tofu into 1.5cm (0.6 in) cubes
3. Fry the vegetables in coconut oil for 5 minutes, then add the stock, miso paste and tofu and bring to a simmer for another 5-10 minutes. Serve with 1 tablespoon julienne spring onion per bowl
Notes
This delicious, low calorie dish is packed with flavour and is high in protein and vegetables, perfect for cold, winter nights. The soup also contains fermented miso paste, which is made from soy beans and contains beneficial bacteria, and this, along with the high prebiotic content from the leeks, carrots and spring onions, helps maintain a healthy gut microbiome. Shiitake mushrooms contain beta-glucans, which boost the immune system, reduce gut inflammation and help maintain a healthy gut mucosal lining. The dish is high in manganese and vitamin K, both vital for bone health. Although the dish is high in FODMAPS, leeks can be replaced with spring onion green tops, shiitake mushrooms with oyster mushrooms, along with the replacing the spring onion garnish with the green tops only. Firm tofu and not the silken tofu should be used, the latter of which is high in FODMAPS.
Additional micronutrient info:
Vitamin B1 - 0.1mg/1.1mg (8%)
Vitamin B2 - 0.1/1.1mg (9%)
Vitamin B3 - 0.6/14mg (4%)
Vitamin B5 - 0.2/5mg (5%)
Vitamin B6 - 0.2/1.3mg (14%)
Vitamin B9 (folate) - 43.1/400µg (11%)
Vitamin B12 - 0.0/2.4µg (0%)
Vitamin A - 311.5/700µg (45%)
Vitamin C - 6.8/75mg (9%)
Vitamin D - 0/600IU (0%)
Vitamin E - 0.6/15mg (4%)
Vitamin K - 36.1/90µg (40%)
Calcium - 191`.5/1000mg (19%)
Copper - 0.3/0.9 mg (29%)
Manganese - 0.7/1.8mg (40%)
Magnesium - 45.8/320mg (14%)
Iron - 2.3/18mg (13%)
Phosphorus - 124.3/700mg (18%)
Potassium - 367.8/2600mg (14%)
Selenium - 8.1/55µg (15%)
Sodium - 614.5/1500mg (41%)
Zinc - 1/8mg (12%)
% RDI based on an adult female
Nutrition Information:
Yield: 6 Serving Size: 386g (13.6 oz)Amount Per Serving: Calories: 140 kcalTotal Fat: 6.0gNet Carbohydrates: 10.3gFiber: 3.9gProtein: 9.2g
