Recipes

Miso Soup with Shiitake Mushrooms

Makes 6 servings

Miso, also known as soybean paste, is a traditional Japanese food. It is most commonly used for making miso soup, which is served with every meal in Japan. There are different types of miso, each with a distinct and characteristic flavor. This recipe uses white miso, which has a mellow, slightly sweet flavor. Miso is available at natural food stores and Asian markets; it can also be purchased online. The shiitake mushrooms in this soup add vitamin D, an important nutrient for cancer prevention.

5 cups vegetable broth
1 ounce dried shiitake mushrooms
1/2 pound firm tofu, cut into 1/4-inch cubes
1 sheet nori, cut into 1-inch squares
2 to 3 teaspoons grated fresh ginger
2 cups small broccoli florets
1 cup julienned or grated carrot
3 to 4 tablespoons white miso

Pour the broth into a large pot, bring to a boil, then remove from the heat. Add the mushrooms, cover, and let stand for 20 minutes, or until the mushrooms have softened. Remove the mushrooms from the broth with a slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.

Add the tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes. Add the mushrooms, broccoli, and carrot. Cover and simmer for 1 minute, just until the broccoli turns bright green. Transfer 1 cup of the broth to a measuring cup and stir in the miso with a fork until it is completely dissolved. Pour the dissolved miso into the soup and stir until it is well incorporated.

Stored in a covered container in the refrigerator, Miso Soup with Shiitake Mushrooms will keep for up to 3 days.

Note: Do not boil the soup after the miso has been added, as high heat will destroy the beneficial enzymes in the miso.

Per serving:

92 calories
2.8 g fat
0.4 g saturated fat
27.2% calories from fat
0 mg cholesterol

6.5 g protein
12.8 g carbohydrate
5.9 g sugar
2.8 g fiber

1167 mg sodium
92 mg calcium
1.4 mg iron
13.4 mg vitamin C
2314 mcg beta-carotene
0.8 mg vitamin E

Source: The Cancer Survivor's Guide by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

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