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

  • Popular, Quick and healthy, Recipes, Savory dishes, Soups, Sushi, Vegan, Vegetarian
  • 22, December 2015
  • 9 Comments

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (1)

Today I have a healthy, vegan miso soup recipe for you, which you can either enjoy as a standalone main course or (if you omit the noodles) serve as a starter if you’re throwing a Sushi Party. This classic recipe from the Japanese cuisine really shouldn’t be missing on such a Sushi-loving blog.

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (2)

Miso paste

Miso paste* is the Japanese equivalent to our good old vegetable broth and is basically made up of fermented soy beans and salt. One of the many benefits of fermented products is that they are more or less non-perishable. I store my miso paste in a glass jar in the fridge but you can also keep it in your cabinet.

There are three different kinds of miso paste, light, dark and red. I like to use the red miso paste for my soup yet you should just try out which one of the three you like the most.

When buying miso paste you should pay attention to the ingredients if you’re on a glutenfree or vegan / vegetarian diet, since some of them may contain fish or gluten. Basically keep your fingers away from miso paste that has more ingredients than you have fingers on both hands.

Tofu

For miso soup you’ll need fresh, firm tofu. If you mistakenly take silken tofu, don’t use it for the soup as it’s too soft and make a chocolate mousse instead.

My personal favourite tofu is from the organic brand Taifun (you should get your hands on their tofu in Germany and maybe in some other European countries). I just love the taste, the other tofu from the supermarket just can’t keep up with it.

Wakame (Dried seaweed)

A miso soup wouldn’t be a miso soup if the seaweed was missing. So make sure to always have some dried seaweed*, or wakame, at home. Dried seaweed is very yielding and only a teaspoon should be enough for a bowl as it soaks in water and wells a lot.

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (3)

Udon Noodles

Udon is a Japanese sort of pasta, and much thicker than usual noodles (meant for soups). Udon noodles are also used for Ramen*. You can shop them at Asian supermarkets and they are very affordable. They are usually sold in small plastic packs or you might find them in the freezer section

Shiitake mushrooms (fresh or dried)

If you get your hands on fresh shiitake mushroom – Yay! Good for you! If not, give dried mushrooms a try. You can get dried mushrooms at Asian supermarkets (or online*). Before using them they have to be soaked in hot water for at least 20 minutes. Afterwards you can handle them like fresh mushrooms, slice and fry them. Note that the texture of dried mushrooms will be a lot more gooey than that off fresh ones – not everyone’s cup of tea (I love them).

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (4)

And what’s after the Miso Soup?

If you’re like me, you’re probably of the opinion that a soup is not a ‘proper’ main course since it’s basically just liquid. My stomach usually demands something more ‘substantial’ before it even consideres sending some signals to my brain that tell me I’m full. But rest assured, there are enough solid components in this miso soup, protein-rich tofu, shiitake and udon noodles, that’ll leave you full and happy after devouring it.

Yet, you can have this beautiful soup as a starter as well, e.g. if you’re planning to have Sushi with friends. In this case I’d recommend to keep it simple and omit everything but the broth, a little tofu and some spring onions to keep the soup light. You don’t want to be full after your starter, right?

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (5)

5.0 from 1 reviews

Miso Soup for Beginners

Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (6)

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A quick and healthy recipe for a vegan miso soup bowl with miso paste

Author: Sabrina Dietz / Purple Avocado

Typ: Soup, Starter

Cuisine: Vegan, Vegetarian, Japanese

Portionen / Serves: 2-4 servings (either as a main or starter)

Zutaten / Ingredients

FOR THE MISO BROTH

SOUP INGREDIENTS

TO TASTE

  • fried onions
  • chili sauce
  • herbs (coriander, parsley)

Zubereitung / Instructions

  1. Soak the dried shiitake for at least 20 minutes in hot water and cut them into stripes afterwards. If you're using fresh shiitake mushrooms remove dirt with a brush or soft towel.
  2. Dice the tofu. Wash and slice the spring onions.
  3. Peel and mince the onion and sauté them in a pot with some oil.
  4. Add the shiitake and fry them for another 5 minutes.
  5. Meanwhile, bringt 1 liter of water to a boil (e.g. in a water kettle).
  6. Add ca. 5 tablespoons of miso paste to the mushrooms and onions and stir everything together. Now deglaze everything with the boiling water and stir until the miso paste has completely dissolved (which should happen relatively quickly).
  7. Add the tofu, spring onions and seaweed to the soup and - if necessary - some more miso paste to taste.
  8. Once the seaweed is welled and soft you can add the udon noodles and let it simmer until they are ready. As the noodles are pre-boiled they are done within minutes.
  9. Serve in bowls and garnish with fried onions, chili sauce and herbs to taste.

Anmerkungen / Notes

*affiliate links. I'm giving you those link so that you know, what you're looking for. You can get all those ingredients in Asian supermarkets as well as (organic) supermarkets.

Would you like to learn how to take such moody photos?
Have a look at my Food Photography Equipment Guide

*This post contains affiliate links. Purchases made via those links won’t cost you a penny more, yet recompensate me with a little commission. Consequently, if you like one of the presented products I’ve be ever so grateful if you purchased it via my links as a form of appreciation for the work I put into my posts.
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9 Responses

  1. Miso has to be one of my favourite flavours ever – in both sweet and savoury things. I never have made a miso soup before so thanks for the inspiration Xx

    Reply

    1. You’re welcome <3
      I also love it a lot, however, mostly they are not very good at all you can eat places, so I decided to make it by myself 🙂

      Reply

  2. It looks fantastic your miso soup and I am happy to have come on your blog that I know now, thanks to the fact that you won the overall for DMBLGIT.

    Reply

    1. Hello Rebecka 🙂
      Thank you for your comment. I’m always happy to know from where people get to know my blog <3

      Reply

  3. This miso soup looks delicious! And beautifully photographed too 🙂

    Reply

    1. Thank you Sarah 🙂 And Happy Easter!

      Reply

  4. This miso soup looks delicious 🙂 I never realized that mushrooms were so healthy until I read this someplace. They are actually very good for you.

    Reply

  5. Absolutely delicious!

    Reply

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

FAQs

How do you make miso soup without killing 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.

Is miso soup usually vegan? ›

Because the most common recipes for miso soup contain fish, miso soup isn't generally considered vegan. There are, however, vegan versions available both in restaurants and for purchase in stores.

Is drinking miso soup everyday healthy? ›

Health effects of eating miso

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.

Is miso actually healthy? ›

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.

How do you eat miso without killing bacteria? ›

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.

Does miso soup heal your gut? ›

May support gut health

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.

What can I use instead of dashi in miso soup? ›

The base of any great miso soup is its liquid component. In lieu of dashi, a homemade vegetable broth can be used. Not only does this serve as a dashi substitute, but it also adds a layer of flavor complexity while keeping the dish plant-based and accessible to those on a vegetarian or vegan diet.

What is a vegan substitute for miso? ›

Tamari/Coconut Aminos

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.

What is not vegan in miso? ›

Some miso soup is made with katsuobushi dashi, a stock containing katsuobushi, or bonito flakes. These non-vegan flakes are made of smoked skipjack tuna ( 3 , 4 ). Niboshi dashi is another type of miso soup that uses dried Japanese anchovies instead of tuna in its stock. As such, it's likewise not vegan ( 5 ).

Can I live on miso soup? ›

We do not recommend eating ONLY miso soup as a meal, please enjoy with fresh salads, sushi and a light sandwich for a balanced meal.

Why does miso soup make me sleepy? ›

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.

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.

Who should not eat miso? ›

Because miso is made with soybeans, those who are allergic to soy should avoid miso and other soy-containing products. Miso may also be used as an ingredient in other packaged products, so it is best to read the ingredients list and label to ensure that what you're buying is free of soy.

Which is the healthiest miso? ›

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.

Why does miso make me gassy? ›

However, some people might experience severe side effects after consuming fermented foods. The most common reaction to fermented foods is a temporary increase in gas and bloating. This is the result of excess gas being produced after probiotics kill harmful gut bacteria and fungi.

Does store bought miso soup have probiotics? ›

Miso soup is also known to possess major health benefits like its ability to aid in weight loss and prevent cancer (or at least decrease your risks of it). Miso contains lots of probiotics, amino acids, dietary fiber, vitamins, calcium among other nutrients that are essential for optimal body function.

Does all miso soup have probiotics? ›

Miso paste is created from a combination of soybeans, sea salt, and rice koji. You add salt and koji (the fungus Aspergillus Oryzae) to the beans and it ferments for months (or even years!). This combination is fermented with and creates probiotics with the help of lactobacillus, a good bacteria.

Is miso probiotic when cooked? ›

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 .)

What temperature of water kills probiotics? ›

As a general rule, when probiotic cultures are subjected to temperatures of 120 degrees F and above they start to die off [1]. It's the reason fermented foods such as kimchi, sauerkraut, and miso, marketed as containing “live” beneficial bacteria, can't be exposed to high heat during the cooking process.

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