This is a regular dish in our household. It’s super easy and adaptable. You can usually find some sort of vegetable in your fridge that would work perfectly with this dish. Miso is a little bit of a ‘superfood’, I use Genmai Miso as its made of brown rice rather than white, so it still contains the bran making it even more nutritious. None-the-less, miso is a great alternative to stock as the fermentation process undergone to make miso helps to create probiotics making our guts a happy place.
“Miso is a great alternative to store-bought stock. It has about half of the sodium content and the added benefits of the fermentation process.”
The addition of seaweed provides valuable trace minerals, and the sesame seeds offer magnesium copper, selenium. If you have leftover Nori Seaweed sheets laying around this is a great time to use them up. Simply cut them into thin strips with your kitchen scissors.
This dish is a great way to use leftover vegetables. At the end of the week, take stock of your fridge and combine the vegetables together, along with some miso paste and edamame beans and you have yourself a nutritious and healthy meal!
Japanese Miso Soup with Soba Noodles
- 4 cups water
- 1 tbsp mirin
- 1 tbsp soy sauce or tamari optional
- 75 g soba noodles, dry 1/3 of a pack
- 1-2 carrots sliced on an angle
- 1 cup vegetables (mushroom, snow peas or broccoli) optional
- 1 1/2 cup edamame beans shelled
- 1 cup chopped kale or spinach
- 3 tbsp Genmai miso paste
- 3 green onions sliced on an angle
- 1 tbsp sesame seeds toasted
- 1 sheet leftover nori seaweed cut into medium strips (or 1 tbsp dulse flakes)
- Add the water, mirin and soy sauce or tamari if using into a medium saucepan and bring to a boil.
- Once the water is boiling add the carrots (and any other vegetables you are using such as mushrooms or broccoli or snow peas) and edamame beans and cook for 2-3 minutes.
- Once the vegetables are finished cooking, turn down the heat and whisk in the miso paste. Make sure to not bring the water back to a boil as this will kill off all the goodness in the miso. Add in the kale or spinach and it wilts in the hot broth.
- Meanwhile, cook the soba noodles according to the package directions (usually they need to be boiled for 4 minutes). Cooking them in a separate saucepan ensures the noodles won't go soggy. Once the noodles are cooked, rinse under cold water to stop the cooking process.
- To serve, arrange the soba noodles into two bowls. Top with the miso soup and vegetables with edamame. Sprinkle with green onions, toasted sesame seeds and seaweed. Enjoy!
Add more protein: Crack in 2 eggs at the same time as the vegetables and let them poach
Decrease the sodium: Omit the soy sauce Nutrition Analysis done with no added soy sauce
Rachel Dickens, The Conscious Dietitian, is a Registered Dietitian and Certified Diabetes Educator. She graduated with her Masters in Nutrition and Dietetics in 2010 from Griffith University. She strives to provide evidence-based nutrition information with a focus on plant-based nutrition, and share some of her favourite seasonal recipes and sustainable eating tips.