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Miso Tofu Soup

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.

Overview

Serves: 4

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

Ingredients

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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Instructions

  1. 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. 2. Stir in the miso paste and add the tofu; cook for a further 2 mins
  3. 3. Serve in bowls, garnished with the ginger strips and chopped spring onion; season to taste with soy sauce and/or chilli flakes
  4.  

Tips

  1. 1. Swap tofu for pieces of fresh salmon for an omega-3 boost (this option is not vegan)
  2. 2. Add nutrient rich dried seaweed
  3. 3. Serve with wholegrain noodles or brown rice for a larger meal
  4. 4. Use different types of mushrooms, such as shitake or oyster
  5. 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.