The Best Vegan Miso Soup | Easy + Healthy Recipe - From My Bowl (2024)
by Caitlin Shoemaker
updated on
GFGluten Free
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This Vegan Miso Soup is easy, cozy, and gut-healthy. Plus you only need 7 ingredients, 10 minutes, and one pot to make it!
I’m a firm believer thatall weather is soup weather. You’ll find me sipping on a steamy bowl of flavorful broth and veggies at any time of year, even if it’s hot out.
This Miso Soup recipe is soeasy,cozy, andnourishingthat it would almost be a crime not to enjoy it all year long.
Miso Soup is a classic Japanese dish that is typically served alongside a meal or enjoyed as a snack.Oh yeah, did I mention that you only need7 ingredients, 10 minutes,andone pot to make it? Now youreallyhave no excuses 😉
Today I’m collaborating with my dear friend Remy of Veggiekinsto show you how to make it! Remy is a vegan recipe developer, content creator, and all around rad-human being 🙂
She writes,
“I grew up eating miso soup for breakfast and as a snack after school — my mum always had a big pot ready to eat…While traditional miso soup is made with a fish based soup stock, it is easily made vegan using kombu, a type of seaweed. Making miso soup at home is incredibly easy, and this recipe is a vegan take on a quintessential Japanese dish”
If you’ve never had homemade Miso Soup before, you’re in for a treat. The fresh miso paste not only gives this soup adeep umami flavor, but isrich in probioticstoo! Think of it like a vegan chicken noodle soup…except cruelty-free, easier to make, andway better for you.
There are only 4 simple steps to making Miso Soup:
Bring some water + kombu to a boil, to create a broth
Add in some mushrooms and simmer for an additional 2-3 minutes
If you have the time, allow the kombu to soak in your cooking water as long as possible. This will bring maximum depth of flavor to the soup!
It’s important that you turn the heat off before adding your miso paste to the soup! Otherwise, it will (1) break up and become clumpy, and (2) lose its probiotic properties.
You can follow along with Remy via her recipe blog,instagram, and youtube channel. And if you’re looking for more Asian-inspired recipes, you’ll also love these Spicy Sesame Noodles, theseMushroom Dumplings, and this Crunchy Asian Slaw!
Finally, if you make this recipe and decide to share it onFacebook orInstagram, don’t forget to tag me@FromMyBowl + #FromMyBowl! I love seeing your delicious recreations 🙂
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The Best Vegan Miso Soup
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This Vegan Miso Soup is easy, cozy, and gut-healthy. Plus you only need 7 ingredients, 10 minutes, and one pot to make it!
First, prepare the seaweed. If you have time, allow the kombu to soak in your cooking water for as long as possible for maximum flavor. Soak your wakame in a separate cup of water for about 5 minutes or so, until soft.
Bring the kombu and cooking water to a boil in a medium pot. Add the mushrooms and allow to boil for an additional 2-3 minutes, then turn off the heat
Once the water stops boiling, add in the miso paste. Spoon a little bit of the broth into a soup ladle, then use chopsticks to dissolve the miso paste into the broth before adding to the rest of the soup. It’s important to add the miso paste gradually, otherwise you will end up with chunks of it in the broth.
Add your tofu and wakame to the pot, then stir gently. Divide the soup into bowls, garnish with green onion, then serve and enjoy.
Notes
On Ingredients: most of these ingredients can be found at a Japanese or Asian grocery store, and are usually more affordable too. Remy and I used a combination of enoki mushrooms and shimeji mushrooms, but shiitakes or oyster mushrooms would also be great here!
Reheating Leftovers: heat your soup over the stove over high heat, but stop just before it begins to boil to retain the probiotic properties of the miso. You can add a little extra miso paste to the soup before enjoying again.
Soybeans, used to make miso paste, are also rich in protein and other important nutrients that contribute to a healthy diet. Miso soup contains prebiotics and probiotics, which may contribute to improved gut health. Miso soup contains the prebiotic A. oryzae.
Avoid high heat when cooking with it, as it will kill off the good bacteria. When making miso soup, turn off the heat and dissolve (using a muddler like this will help avoid clumps).
The fermentation process involved in the production of miso promotes levels of beneficial bacteria, known as probiotics. These bacteria are thought to help a range of health issues, including digestion and gut health.
Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.
Researchers have found that consuming one bowl of miso soup per day, as do most residents of Japan, can drastically lower the risks of breast cancer. Miso has a very alkalizing effect on the body and strengthens the immune system to combat infection.
The consumption of miso has also been reported to exert health effects, such as fat suppression [9], anti-inflammation [10] and stroke prevention [11]. Miso contains various microorganisms, such as Aspergillus, yeast and lactic acid bacteria (LAB).
Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.
For an easy miso substitute, blend a few tablespoons of either tamari or coconut aminos with a can of cooked chickpeas. If desired, season with additional sea salt.
You may want to eat miso in moderation by adding it sparingly in your day-to-day cooking, especially if you are watching your sodium intake or are at risk for heart disease, such as high blood pressure.
In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.
Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6 , 8 , 9 ).
Because it is a fermented food miso is probiotic and easily digestible, making it an ideal detoxing food for the gut. Miso can also help guard against cancer, heart disease and diabetes and it can strengthen the immune system.
It is believed that over three-quarters of people in Japan consume miso soup at least once a day. The origins of this popular dish can be traced back to ancient times. It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars.
Probiotics are present in a variety of fermented foods, including yogurt, kefir and miso. You may notice you first have more gas when you start eating more probiotics, but those symptoms should diminish once your gut microbiome adapts to the new beneficial bacteria.
Miso contains amino acids that can help boost the production of melatonin, a natural hormone that helpsmake you sleepy. Bananas: An excellent source of magnesium and potassium, which can help relax overstressed muscles. They also contain tryptophan, which convert to serotonin and melatonin.
Most miso stock is dashi, a Japanese broth made from dried fish, kelp, and shiitake mushrooms. Japanese versions of vegan miso stock use dashi that only contains mushrooms and kelp. Miso stock in the United States may use vegetable, chicken, or Western-style fish stock instead of dashi.
Miso contains a particular strain of probiotics called “Aspergillus oryzae,” and they're great for your gut. Having a healthy gut is known to be linked to our overall mental and physical wellness. Soy miso is also a good source of fiber and protein, and a great way to increase your overall nourishment.
It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars. The recipe for its 'instant paste' was developed for military commanders to eat — which made miso soup an easily-preparable and accessible meal.
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