Miso paste is an amazing gut-friendly ingredient that's easy to use and lasts a long time when stored in the fridge. A little goes a long way, which makes it great value too. It's a delicious flavour base for soups - just dissolve in hot water and you're done! We've added healthy greens, protein rich tofu and nutritious mushrooms to our vegan miso soup version.
Miso Tofu Soup
Prep time: 10 mins
Cooking time: 5 mins
Utensils: large pan
Storage: keeps in the fridge for a 2-3 days
Suitability: low sugar, vegan, gluten-free
5 cups cold water
2 cups mushrooms, sliced
1 cup snap peas
1 cup courgette, sliced
200g firm tofu, cubed
3 tbsp white miso paste, mixed with 2tbsp water
1 knob of ginger, peeled and sliced
2 spring onions, chopped
Soy sauce and/or chilli flakes to taste
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- 1. Add the water, snap peas, courgette and mushrooms to a large pan and bring to a light boil; simmer for 2-3 mins (no longer or the veggies lose their firmness)
- 2. Stir in the miso paste and add the tofu; cook for a further 2 mins
- 3. Serve in bowls, garnished with the ginger strips and chopped spring onion; season to taste with soy sauce and/or chilli flakes
- 1. Swap tofu for pieces of fresh salmon for an omega-3 boost (this option is not vegan)
- 2. Add nutrient rich dried seaweed
- 3. Serve with wholegrain noodles or brown rice for a larger meal
- 4. Use different types of mushrooms, such as shitake or oyster
- 5. Use different vegetables (e.g. grated carrots, asian greens or kale)
What's good about this recipe
Ginger acts as an anti-inflammatory and some studies have shown it may help decrease joint pain for rheumatoid arthritis and osteoarthritis. One study showed that ginger extract reduced arthritis pain in the knee after 3 months of treatment and another showed reduced pain upon standing, pain after walking, and stiffness.
Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, it provides the gut with beneficial bacteria (probiotics) that are vital for overall good health. Miso also contains Choline, B Vitamins Vitamin K and Folate.
Mushrooms are a good source of vitamins and minerals, such as B Vitamins, Selenium, Potassium and Copper. White button mushrooms are also one of the few non-animal sources of vitamin D, which is crucial for bone health.