A few years ago a Japanese friend told me about the health benefits of miso. In Japan they eat miso every day and even more when they feel a bit under the weather. For a very down to earth person she was pretty enthusiastic about miso. As a soup lover I started to experiment and ever since this miso soba noodle soup has become one of my favourites. It’s so warm, comforting and savory, with perfect little bites of seaweed and soba noodles in every scoop.
Soba noodles are a great way to give any dish a fancy boost. These traditional Japanese buckwheat noodles are often served cold or at room temperature, and are a great source of amino acids and fiber. Just as a reminder, buckwheat is grain- and gluten free….Just saying.
Miso is indeed great when you feel a bit under the weather, but there is so much more. Miso is basically a fermented superfood and one of the healthiest superfoods out there if you ask me. It is a fermented paste that’s usually made from soybeans. However, miso can also be made from brown rice, barley, and many other grains and legumes such as chickpeas. Miso has a deeply savory, and salty flavor.
Why is miso so healthy?
- Miso contains vitamin E, K, B2, iron, calcium, potassium, and lecithin. Miso is also high in fiber and is a complete source of protein. It is especially high in polyunsaturated fats, which has the ability to lower the levels of LDL (“bad”) cholesterol. One of these fats, linoleic acid, also helps to keep the skin soft and young.
- Miso increases the beneficial bacteria in the gut. These probiotic organisms don’t just aid in digestion, but they also play an important role in maintaining and strengthening your immune system.
- Miso is high in antioxidants and very rich in nutrients, due to the fermentation process.
Miso soup is a salty, savory broth, with spring onions (and often mushrooms and tofu), served at most Japanese restaurants before the sushi arrives. Making it at home is one of the simplest ways to make your own healthy superfood soup.
Which miso should you go for? It really depends on what flavor you wish to create. For a restaurant type of miso, go for the red miso (made from soybeans). You could also try white miso which is milder and sweeter, or yellow miso with an earthy-flavor.
It’s so easy to increase the amount of miso in your life with very little effort or without even changing your eating habits. Miso soup is done under 10 minutes or even faster if you keep the soup simple.
Miso can be found in the refrigerated or “international” section of some grocery stores, in nearly all Asian markets/shops, and of course online.
Since you are not cooking/boiling anything in this recipe you can be assured you will benefit from all the goodness the ingredients have to offer. The trick is to steam your veggies and to make a miso paste in a separate little bowl without boiling water.
Let’s get started and don’t forget to share your creations with me on social media with #thegreencreator so I can easily find your creations.
- three handful of fresh spinach
- one small sweet potato, cut in thin slices
- an inch fresh grated ginger
- one small clove of garlic (optional)
- one spring onion, cut in little chunks
- soba noodles, as much as you wish
- miso paste (mixed with a bit of water)
- 2 to 3 cups of water
- one dried seaweed sheet, torn into small pieces
- Steam the spinach, sweet potato, garlic, ginger and spring onion. Meanwhile cook the soba noodles for 4 minutes in boiling water. In a tiny bowl mix a full teaspoon of miso with a bit of water, just to make it a bit thinner and to get rid of the big chunks.
- When the noodles are done rinse them twice in cold water. When the steamed veggies are soft, heat in a different pan about two cups of water. You can add more or less water if you wish the soup to be more watery. When the water is getting warm (not boiling) add the miso paste. Place the remaining ingredients (the sweet potato, spinach, garlic, spring onion) in a serving bowl and pour the miso water over it. Serve with the soba noodles and nori sheet pieces.
photos by the green creator (c) (copyright)