Lunch Time Budget Meals: Miso Soup

Good Morning Everyone!

How are you today? It’s a beautiful Sunday morning and I am excited to share this next recipe with you! Lately I have been having miso soup for lunch. It’s light, filling, and the health benefits are incredible. If your only experience of miso soup is that little cup you get in a Japanese restaurant, I encourage you to give this recipe a try at home. Tofu has long been praised for its health benefits. 1 cup of tofu is only 70 calories! That’s less than 2 Reese’s Peanut Butter Cups or a bag of 100 calorie snack packs. Tofu is amazing. It contains all eight essential amino acids, and it is an excellent source of iron. Did you know that there is research going on right now that suggests that the regular intake of tofu/soy is linked to lower risks of breast cancer?

According to Cancer Research U.K.: “They found that women who ate the most soya were 60% less likely to have high risk breast tissue than women with the least soya in their diet… Scientists think that the active ingredient in soya is isoflavone- a chemical that mimics the action of the female sex hormone oestrogen. However, these plant oestrogens are not as strong as the oestrogen produced by the body. Exposure to these plant oestrogens seem to lengthen a woman’s menstrual cycle. Previous research has suggested that the fewer menstrual cycles a woman goes through in her lifetime, the lower her risk of breast cancer”.

Well, I don’t know about you, but that sure makes me grab a tub of miso paste and tofu and get cooking! 🙂

So let’s take a look at this recipe.

For this recipe you will need several important ingredients:

  1. Dashi: Also known as seafood stock. This little jar can be found at your local Asian market or online. It cost me $3.99 and I only use 1 teaspoon per pot of soup. (So it will last for quite a while!). Dashi gives that umami flavor into the soup.
  2. Wakame: Also known as dried seaweed. I never thought seaweed could taste so good, but it is fantastic! Just crack off a small handful while the soup is simmering and watch it come to life! The seaweed springs back from the brittle, dried nature in the bag and turns into a lovely, soft, edible, green form. (Cost: $3.99)
  3. Miso paste: I use white miso paste for this soup. The fermented soy flavor might be slightly salty to some, but I find it soothing and almost savory-like. I promise it will taste fantastic. (Cost: $3.99)
  4. Tofu: This is my favorite part. So I prefer extra firm tofu, but it is completely up to you how firm you’d like your tofu. Some prefer a soft, silken tofu while others like theirs somewhere in between with just firm tofu. Try out a few blocks and see which one you like best! (Cost: $1.79)

Now please keep in mind that the ingredients listed below are for an entire pot of soup! In other words, the miso soup ingredients are well worth the investment for you to use again and again. Enjoy this delicious, healthy recipe everyone and as always, keep on cooking! ❤

IMG_3427

Easy Miso Soup

Yields: 6-8 servings

Ingredients: 

  • 1 tsp. dashi granules
  • 4 cups water
  • 1 block tofu, drained and cubed
  • 1 handful wakame (dried seaweed)*
  • 1 tablespoon miso paste

Instructions: 

  1. In a soup pot, bring 4 cups of water to a simmer. Add in 1 teaspoon of dashi granules. Mix to combine.
  2. Then add the dried seaweed. Let it simmer for 3-4 minutes or until it fluffs up.
  3. Slowly drop in the tofu and let it simmer just until warmed through.
  4. Using a fine strainer, place the tablespoon of miso paste on the strainer and dip it into the broth and mix to loosen the miso paste to slowly release into the soup. (This will also protect the tofu from breaking apart so you’re not mixing throughout the pot).
  5. Ladle into bowls and eat hot. Enjoy!

*Note: you can substitute wakame for fresh baby spinach if you can’t get a hold of any.

 

 

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