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Miso Soup with Shiitake Mushrooms

Makes 6 servings

Miso, also known as soybean paste, is a traditional Japanese food. It is most commonly used for making miso soup, which is served with every meal in Japan. There are different types of miso, each with a distinct and characteristic flavor. This recipe uses white miso, which has a mellow, slightly sweet flavor. Miso is available at natural food stores and Asian markets; it can also be purchased online. The shiitake mushrooms in this soup add vitamin D, an important nutrient for cancer prevention.

5 cups vegetable broth
1 ounce dried shiitake mushrooms
1/2 pound firm tofu, cut into 1/4-inch cubes
1 sheet nori, cut into 1-inch squares
2 - 3 teaspoons grated fresh ginger
2 cups small broccoli florets
1 cup julienned or grated carrot
3 - 4 tablespoons white miso

Pour the broth into a large pot, bring to a boil, then remove from the heat. Add the mushrooms, cover, and let stand for 20 minutes, or until the mushrooms have softened. Remove the mushrooms from the broth with a slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.

Add the tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes. Add the mushrooms, broccoli, and carrot. Cover and simmer for 1 minute, just until the broccoli turns bright green. Transfer 1 cup of the broth to a measuring cup and stir in the miso with a fork until it is completely dissolved. Pour the dissolved miso into the soup and stir until it is well incorporated.

Stored in a covered container in the refrigerator, Miso Soup with Shiitake Mushrooms will keep for up to 3 days.

Note: Do not boil the soup after the miso has been added, as high heat will destroy the beneficial enzymes in the miso.

Per serving

  • Calories: 92
  • Fat: 2.8 g
  • Saturated Fat: 0.4 g
  • Calories from Fat: 27.2%
  • Cholesterol: 0 mg
  • Protein: 6.5 g
  • Carbohydrates: 12.8 g
  • Sugar: 5.9 g
  • Fiber: 2.8 g
  • Sodium: 1167 mg
  • Calcium: 92 mg
  • Iron: 1.4 mg
  • Vitamin C: 13.4 mg
  • Beta Carotene: 2314 mcg
  • Vitamin E: 0.8 mg

Source: The Survivorís Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.