Umami-packed and rich in gut-loving probiotics
Warm, savory, and soothing, miso soup is one of those humble dishes that quietly does wonders for the body. It’s comfort food with a mission. Whether it’s the silky cubes of tofu, the mineral-rich seaweed, or the earthy bite of mushrooms, every spoonful is packed with health benefits—and not an ounce of heaviness.
Why It’s Healthy
Miso soup is a superstar when it comes to digestive and immune health. At its core is miso paste—a fermented soybean product teeming with probiotics. These natural, friendly bacteria support gut balance, aid in nutrient absorption, and may even boost mood and immunity. Add seaweed, which offers iodine, magnesium, and trace minerals that many diets lack, and you’re giving your thyroid and nervous system a gentle pat on the back. Mushrooms contribute immune-modulating compounds like beta-glucans, while tofu adds clean plant-based protein. Oh, and did we mention it’s hydrating, low in calories, and naturally warming?
In short: it’s light, but it delivers.
Ingredients (Serves 2–3)
- 3 cups dashi broth (or water with instant dashi granules or kombu base)
- 3 tablespoons miso paste (white or yellow is milder, red is deeper)
- 1/2 cup soft tofu, cubed
- 1/3 cup sliced shiitake mushrooms (or enoki, oyster, or button)
- 1 tablespoon dried wakame seaweed (it will expand)
- 1 green onion, finely sliced
- Optional: a few drops of sesame oil or chili flakes for flair
Directions
- Prepare the broth.
Bring the dashi broth to a gentle simmer in a small pot. If using instant dashi, follow the packet instructions for proportions. - Add the mushrooms.
Toss in your sliced mushrooms and let them simmer for about 4–5 minutes, until tender and aromatic. - Rehydrate the seaweed.
Meanwhile, soak the dried wakame in a bowl of warm water for 5 minutes until it expands, then drain. - Add tofu and seaweed.
Gently add the tofu cubes and the rehydrated wakame to the pot. Stir gently—no one wants shattered tofu. - Incorporate the miso.
Turn off the heat. Place miso paste into a ladle or small bowl, then mix with a bit of the hot broth until smooth. Stir this mixture back into the soup. Never boil miso—it kills the probiotics. - Top and serve.
Add green onions and any optional garnishes. Serve hot and feel the nourishment kick in.
Nutritional Values (Per Serving – Approximate)
- Calories: 90–110
- Protein: 6–8g
- Fat: 3g
- Carbohydrates: 8g
- Fiber: 1.5g
- Sodium: ~800mg (depending on miso and dashi used)
- Rich in: Probiotics, iodine, magnesium, manganese, zinc, selenium
Final Thought
Miso soup might look simple in the bowl, but under the surface it’s a powerhouse of fermented goodness, hydration, and gentle nutrition. It’s the kind of meal your gut, skin, immune system—and maybe even your soul—will thank you for.
Coming up next: #8 – stay tuned for the grand finale. It might surprise you. Or it might be the meal you didn’t know you needed every Monday for the rest of your life.
