Miso soup is not only one of the simplest, but also one of the most comforting ways to enjoy miso.

In Australia it is often quite basic, typically containing only tiny cubes of tofu or pieces of wakame (a type of seaweed), and sometimes nothing else at all. 

However in Japan, miso soup is much more versatile, with a variety of ingredients like seasonal vegetables, different types of seaweed, and soy-based products like tofu or aburaage (fried tofu) commonly added. Miso stands out as an exceptional superfood that offers a wide array of health benefits such as; lowering cholesterol, improve blood pressure control, healthy gut and immune boost and many more! Miso itself is packed with around 400 beneficial components, and while it lacks vitamins C and A, these can easily be included by adding vegetables or seaweed to the soup.

Miso is a fantastic natural elixir for women experiencing perimenopause or menopause, as it helps with hormone balance. Sesame seeds are also excellent for boosting calcium levels, even better than dairy, which is crucial as bone density tends to decrease during menopause.

Vegan Asparagus, shiitake and sesame miso soup 

Asparagus is currently in season here in Australia, and it’s packed with health benefits. It may help lower blood pressure, has cancer-fighting properties, and is rich in antioxidants and folate, which is important for a healthy pregnancy and digestion. 

I also added shiitake mushrooms which boosts the immune system and enhances the umami flavour, making dishes even tastier. Ground sesame seeds contribute healthy fats, adding richness and extra nutrients, particularly calcium.

 

Recipe

Ingredients 

• 4 cups (1Lt/33fl oz) filtered water 
• 15g (0.5oz) dried shiitake 
• 2 tsp vegan dashi (stock) powder 
• 2 tbsp miso 
• 1 bunch of asparagus, sliced thinly  
• 2 tbsp roasted ground white sesame 

Method 

1. Wash the dried shiitake mushroom lightly especially backside of the caps. 
2. Soak the mushroom in 1 cup (250 millilitre/ 8.5 ounce) of cold water for 3 to 5 hours. If you don’t have time, you can soak in warm water for 1 hour or until the shiitake is fully reconstituted. 
3. Take out the shiitake mushroom and keep the soaking water. 
4. Place 4 cups (1litre/33 ounce) of water including the water used for soaking shiitake in a pot and heat over high heat. 
5. Add the dashi powder and bring to the boil. Once bring to the boil, simmer for at least two minutes to enhance the flavour. 
6. Add chopped asparagus and simmer for a minute then turn off the heat. Dissolve the miso paste with strainer into the soup. Then add the roasted ground sesame. Serve immediately 

Be sure to use “ALIVE” miso, which contains beneficial probiotics and enzymes!

How can you tell if your miso is alive? Look for the label “unpasteurized” – this indicates it hasn’t been heated, preserving all the natural goodness.

Be sure to use unpasteurized miso, as it still contains beneficial enzymes and probiotics. For the best health benefits, choose one with no added MSG.

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This recipe is from my cookbook ” Japanese superfoods“.

If you want to cook more Japanese superfoods – real key for Japanese health, grab my latest edition Now!

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