Learn how to make an easy miso soup recipe with tofu and seaweed in 5 minutes. Whole food plant-based ingredients. No cooking required! Your gut will thank you for this post holidays!
What I love about this recipe:
- No cooking required.
- Super quick and easy.
- Delicious and comforting.
As for the dietary restrictions, my miso soup recipe is vegan and plant-based, gluten-free, oil-free, nut-free, peanut-free, low glycemic, Candida diet friendly, grain-free, and low-fat.
How to Make 5-Minute Miso Soup Recipe
As mentioned above, the process of making this miso soup is super quick and easy.
The Ingredients
First, you need organic kale.
Now, you can use any kale variety you can get your hands on:
- Curly kale that is dark green and sometimes purple with tightly wound curls. This is the kale you’ll most often see in the grocery store. However, curly kale can be a bit bitter for some people, featuring pungent notes of pepper. This is the type I used for my kale chips.
- Lacinato or Dinosaur kale with large blue-green leaves about two to three inches wide has long been a staple of Italian cuisine.
- Red Russian kale is larger and far less curly than regular curly kale. It comes with vibrant reddish-purple stems and flat green leaves. What makes this type uniquely versatile is its ability to be used as a baby leaf, as well as after it’s been left to fully mature.
- Redbor kale is an attractive kale variety with red, ruffled leaves. It can be used both on the plate and in the garden as an ornament.
If you want to read up on kale’s health benefits, go to my post Kale Chips.
Miso Paste
The next ingredient for my miso soup recipe is of course miso paste.
In short, miso is a traditional Japanese seasoning produced by fermenting soybeans with salt and aspergillus oryzae (also known as kōji, a fungus that ferments the soybeans), and sometimes rice, barley, seaweed or other ingredients.
Even though miso is high in sodium, it doesn’t seem to have harmful side effects. The reason is that the carcinogenic and high blood pressure promoting effects of the salt may be counteracted by the beneficial effects of soy. Read more from Dr. Michael Greger’s How Not to Die.
Go ahead and read more on different miso varieties (white, red, awase) in my post How to Make Oil-Free Miso Roasted Vegetables.
Wakame
The next component of our miso soup recipe is wakame seaweed.
Wakame is a type of edible seaweed that has been cultivated in Japan and Korea for centuries.
In addition to bringing a unique taste and texture to soups and salads, wakame is low in calories but high in several nutrients that are essential to health. It contains good amount of iodine, manganese, folate, magnesium and calcium.
By the way, wakame contains approximately 42 mcg of iodine per gram, which is about 28% of the RDI. (source)
Tofu
If you’re unfamiliar with tofu, it is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks. Depending on how much water is pressed out, tofu can be silken, soft, firm, extra firm, or super firm. By the way, tofu is also known as bean curd in English.
Scallions
Another term for scallions is green onions, whichever you prefer!
Although the term scallion is used for several different types of onions, the white base of true scallions has straight sides versus rounded (which distinguishes the beginnings of a bulb developing). There are usually short off-white root threads that protrude from the bottom of the white end.
The Process of Making Miso Soup Recipe
For the hundredth time, it’s super easy and quick to make this miso soup recipe.
First, finely chop enough kale to fill about half of your soup bowl. Then, add some dried wakame and pour it over with hot water – enough so that the kale gets immersed.
Now, take dark miso paste – I use 2 tablespoons i.e., 30 grams. Pour some hot water, but not too hot to preserve the benefits of this delicate fermented soybean paste. I keep my miso in the fridge, so it cools the water down to some extent.
Add the water gradually and dissolve the paste until you have a nice broth consistency.
Next, add some tofu cubes – regular or fermented, I like the latter. And stir in the dissolved miso paste.
Finally, sprinkle fresh scallions on top and add some sesame seeds as well.
For some extra boost, add some nutritional yeast. And here you have an instant nourishing soup that is ready in 5 minutes.
In case you’re looking for more easy soup recipes:
- Curried Red Lentil Soup
- Hearty Pumpkin Soup with Red Lentils
- Cold Beet Soup
- Super Green Soup
- Smoky Split Pea Soup
Make the most out of the below video and see how easy it actually is to make this miso soup recipe!
Step-by-step visual guide to building your own balanced bowls.
5-Minute Miso Soup Recipe | No Cooking
- Total Time: 5 minutes
- Yield: 1 serving 1x
- Diet: Vegan
Description
This is a perfect post holidays instant soup that doesn’t require any cooking and is made of whole food plant-based ingredients. Your tummy will love it!
Ingredients
- About 40g (1.4oz) finely chopped kale
- 30g (1.06oz) miso paste + 50g (1.8oz) water
- about a tbsp. of dried wakame
- 440g (15.5oz) hot water
- 70g (2.5oz) firm tofu cubes
- Scallions (as much as you want)
Optional ingredients:
- Nutritional yeast
- Sesame seeds
Instructions
- Start by finely chopping enough kale to fill about half of your soup bowl. Then, add some dried wakame and pour it over with hot water – enough so that the kale gets immersed.
- Now, take dark miso paste – I used 2 tablespoons i.e., 30 grams. Pour some hot water, but not too hot to preserve the benefits of this delicate fermented soybean paste. I keep my miso in the fridge, so it cools the water down to some extent.
- Add the water gradually and dissolve the paste until you have a nice broth consistency.
- Next, add some tofu cubes – regular or fermented, I like the latter. And stir in the dissolved miso paste.
- Now, sprinkle some fresh scallions on top.
- Optionally, add some nutritional yeast and sesame seeds as well for extra nutrition.
Notes
Did you know that miso paste is the only high sodium food that is beneficial for you as the benefits of fermented soy outweigh any adverse effects from the salt?
Nutritional info includes 4 tablespoons chopped scallions, 2 tablespoons nutritional yeast, and one teaspoon of unhulled sesame seeds.
- Prep Time: 5 minutes
Nutrition
- Serving Size: The whole recipe
- Calories: 237 kcal
- Sugar: 6.5g
- Sodium: 1910mg
- Fat: 10g
- Saturated Fat: 1.4g
- Carbohydrates: 18.4g
- Fiber: 10.4g
- Protein: 23.1g
Feel free to PIN the below image for future reference!
