Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (2024)

FAQs

How to eat miso without killing the probiotics? ›

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). Rather than making a big batch of miso soup and repeatedly reheating the pot, prepare it for each meal.

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.

Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. Finally, most varieties are made from soybeans, which could be considered a goitrogen.

If you want to avoid sodium, your choice should be White. If you don't need to avoid sodium intake, then Red is the most nutritious. The site says that White Miso makes you relaxed and gives you a good night sleep.

Some people may have an allergy to soy protein and will therefore need to avoid miso and other soy-based foods. Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimise your intake.

Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health. Wait until the soup has been taken off the heat and then stir or whisk in miso to taste. The paste-like texture will melt into the soup thanks to the residual heat of the stock.

Until a decade ago, miso soup, which contains salt, was sometimes avoided because it might cause hypertension. Rather, it has been proven that "the combined action of the ingredients contained in miso leads to the suppression of high blood pressure."

Sodium restriction for vegetarians with kidney disease

To reduce sodium intake, the use of high-sodium foods such as meat analogs, salted nuts, miso, frozen entrees, marinated tofu products, savory snacks and meals in a cup should be limited.

Choose the best miso

White or shiro miso is the sweetest and mildest type, and is made with a large proportion of rice. Yellow or shinsu miso is an all-purpose miso that has a slightly deeper flavour than shiro because it is fermented longer.

Why is miso so expensive? ›

“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.

A longer-fermented miso that encompasses any darker red and brown varieties, red miso is generally saltier than light yellow and white miso and has a more assertive, pungent flavor. It's best suited for heartier dishes like rich soups, braises, and marinades or glazes.

Similar to other fermented foods, miso is jam-packed with probiotics, which are a type of beneficial bacteria that live in your digestive tract. (However, heating miso is likely to kill these probiotics, according to a 2018 research review .)

To preserve the probiotic qualities of miso, you must avoid boiling it; instead, whisk in the miso just before serving, while the soup is still warm. Eric Kim's delicious recipe for miso soup is easy to make vegan. You could use a simple kombu dashi for the base, of course, or tweak Eric's recipe a bit.

Miso Soup Benefits. Miso is a rich source of vitamins and minerals, as well as probiotics, known as the gut's "good bacteria." Much of the potential health benefits of miso paste are because of the fermentation process used to make it.

Miso instant soup is a great source of protein and healthy fats. It also contains probiotics that aid in digestion, may reduce cholesterol levels, increase bone density, lower your risk for heart disease and decrease inflammation throughout the body.