Ramen Zoodle Bowl

Ramen Zoodle Bowl
Prep Time
30 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp vegetable oil
  • 4 oz shiitake mushrooms, stemmed and sliced thin
  • 3 scallions, white parts cut into 1-inch lengths, green parts, sliced thin
  • 2 Tbsp white miso*
  • 2 tsp grated fresh ginger
  • 3 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 2 oz (2 cups) baby spinach
  • 2 Tbsp toasted sesame oil
  • Salt and pepper
  • 12 oz spiralized zucchini noodles**
  • 2 oz enoki mushrooms,*** trimmed
Directions
  1. Heat vegetable oil in a large saucepan over medium heat until just smoking. Add shiitake mushrooms and scallion whites. Cook until lightly browned and tender, about 5 minutes.
  2. Stir in miso and ginger and cook until fragrant, about 30 seconds. Stir in broth and water and bring to simmer. Stir in spinach and cook until just wilted, about 15 seconds. Stir in sesame oil and season with salt and pepper to taste.
  3. Divide noodles among individual serving bowls and ladle hot broth over top; let sit for 1 minute. Top with enoki mushrooms and scallion greens. Serve.
Nutrition Info
Made with vegetable broth: 289 Calories, 8 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (3 g sat), 734 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin B6, Vitamin C, [nut:3] Vitamin B2 (riboflavin), Folate, [nut:2] Vitamin B3 (niacin), Phosphorus, Magnesium, Potassium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Iron, Zinc

All About Miso

All About Miso
Get to Know This Savory Condiment
Mark Wallace
a soup spoon filled with red miso paste

We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

  • Digestion

    Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

    Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

  • Diabetes

    Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

  • Other Diseases

    Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

    The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

  • Nutrition

    One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

    Miso offers some protein and fiber, as well as other nutrients, like:

    • copper
    • phosphorus
    • vitamin B2
    • vitamin K

  • Fermentation

    Because miso is a fermented food, its nutrients are more easily available to the body.

    Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

  • Sodium Warning

    Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

    Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

  • Red Miso

    With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

  • White Miso

    A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

  • Yellow Miso

    Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

  • Chickpea Miso

    While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

Use lighter miso varieties for:

  • sauces
  • spreads
  • soups

Misos that are darker in color work better in:

  • grilled foods
  • noodle dishes
  • veggie burgers
  • stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

  • Make Miso Butter

    Blend miso into butter to top your favorite protein or roasted vegetable dish.

  • Use to Glaze Fish

    Miso’s savory quality pairs particularly well with salmon.

  • Mix Into Cookies

    Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

  • As a Salt Replacement

    In a pinch, miso can be used as a replacement for soy sauce or salt.

  • In Salad Dressing

    For an easy miso-based salad dressing, whisk together white or yellow miso with:

    • rice vinegar
    • chopped ginger
    • chopped garlic
    • honey
    • olive oil
    • toasted sesame oil

Shopping For Miso

  • Avoid GMOs

    If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

    Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

  • Where to Find It

    Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

  • Fermentation

    Look for brands that have fermented their ingredients at least 180 days.

    Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

  • Storage

    When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.

Sources

“Miso 101: types, benefits, recipes & more!” Minimalist Baker, 2024

“Miso: the probiotic food that fights cancer & lowers cholesterol” by Rachael Link, MS, RD, Dr. Axe, 12/5/22

“Miso: a traditional nutritious & health-endorsing fermented product” by Farhan Saeed et al., Food Sci Nutr, 12/22

“Naturopathic kitchen: miso,” Association of Accredited Naturopathic Medical Colleges, 11/30/22

“What is miso? Introducing a longevity food . . .” by Ocean Robbins, Stillness in The Storm, 11/5/20

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Contributor
Lisa Fabian
Tags
miso
Asian
fermented foods
kitchen / cooking

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Loaded Vegetable Miso Soup

Loaded Vegetable Miso Soup
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • [q:3/4] lb kabocha squash (about [q:1/4] kabocha)
  • 1 turnip, peeled
  • 4 cups instant awase or kombu dashi
  • 1 carrot, cut into [q:1/4]-inch rounds (about 1 cup)
  • [q:1/2] white or yellow onion, thinly sliced (about 1 cup)
  • 2 oz shiitake or oyster mushrooms, halved and sliced or torn into [q:1/2]-inch pieces (about 2 cups)
  • 3 lacinato kale leaves, stemmed and torn into bite-size pieces (about 2 cups)
  • 3 Tbsp gluten-free miso, plus more to taste
Directions
  1. Halve kabocha quarter through stem into two wedges. Cut each wedge crosswise into [q:1/4]-inch-thick slices. You don’t need to peel the kabocha; just remove any gnarly bumps with a sharp knife.
  2. Cut turnip into quarters through stem, and then cut each quarter crosswise into [q:1/4]-inch-thick slices.
  3. In a large pot, combine kabocha, turnip, dashi, carrot, onion, and mushrooms. Bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are tender, 4 to 6 minutes. Add kale and cover pot. Cook, covered, until kale is wilted, 1 to 2 minutes. Remove pot from heat.
  4. Place miso in a small bowl. Ladle some hot dashi into the bowl and stir to completely dissolve miso. Pour dissolved miso into pot. Stir to combine, and then taste soup and add more water or miso, as desired.
  5. Serve immediately. Soup will keep in an airtight container in the refrigerator for up to one day. To reheat, gently warm soup in a pot over low heat, being careful not to boil miso.
Nutrition Info
238 Calories, 10 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 3 g Total fat (1 g sat), 1,411 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B6, Calcium, [nutrition:3] Iron, Phosphorus, Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Potassium, [nutrition:1] Vitamin E

Soba with Veggies, Maple Cashews & Miso Sauce

Soba with Veggies, Maple Cashews & Miso Sauce
Prep Time
20 minutes, plus 10 minutes cook time
Number of Servings
Serves 5
Ingredients

Roasted Tomatoes

Maple Candied Cashews

Hacho Miso Sauce

Sauteed Soba

  • 2 tsp EDEN Sesame Oil
  • 1 clove garlic, minced
  • 1 inch piece peeled fresh ginger root, minced
  • 1 cup broccoli spears, cut small
  • 1 cup Chinese cabbage, chopped
  • [q:1/2] cup scallions, chopped
  • 8 ounces EDEN Wild Yam Soba*
  • 1 Tbsp toasted sesame seeds, for garnish
Directions
  1. Preheat oven to 450° F. Place tomatoes in a small mixing bowl and toss with 1 tsp. sesame oil, a pinch of sea salt, and a pinch black pepper. Place tomatoes on a baking sheet and bake 5 to 7 minutes. Remove and set aside. Leave the oven on.
  2. Bring water and maple syrup to a boil. Continue boiling until water cooks down and becomes amber colored. Mix in cashews and cook off remaining liquid, stirring to coat the cashews. Place cashews on a baking sheet and bake for 2 to 3 minutes to harden the syrup. Remove, set aside, and allow to cool.
  3. Cook soba per package instructions. When firm to bite (al dente), rinse, drain, and set aside. Place miso, rice vinegar, [q:1/2] cup water, and 2 tsp. sesame oil in a blender. Pulse to evenly blend.
  4. Heat 2 tsp. sesame oil and 1 tsp. toasted sesame oil in a large skillet. Add garlic, ginger, half of the scallions, and broccoli. Sauté 2 minutes. Add Chinese cabbage and sauté 1 minute.
  5. Add miso mixture to vegetables and the remaining half of the scallions. Toss. Add cooked soba to vegetables and miso to evenly coat with miso sauce. Cook 2 to 3 minutes until most of the liquid has been absorbed.
  6. Place noodles and sautéed vegetables on serving plates. Garnish each with roasted tomatoes, candied cashews, and sesame seeds. Serve.
Nutrition Info
297 Calories, 10 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 2 g Fiber, 10 g Total fat (2 g sat), 627 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Vitamin C, Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Folate, Iron, Zinc

Ramen Bento

Ramen Bento
Prep Time
10 minutes
Number of Servings
2
Ingredients

  • Miso Ramen

    • Miso Broth
    • 2 bundles/packets (3 ounces, or 85 g) dried ramen noodles

  • Toppings

    • 2 hard-boiled eggs, halved
    • 1 cup (50 g) bean sprouts, blanched
    • 6 snow peas, blanched
    • 2 to 4 slices ham
Directions

  1. The Day Before:

    1. Prepare the miso broth the day before and refrigerate.
    2. Hard-boil the eggs and blanch the bean sprouts and snow peas the night before.

  2. In The Morning:

    1. In the morning, boil the ramen noodles according to package directions, drain, and transfer to a bento box large enough to hold the noodles, toppings, and soup.
    2. Top with the hard-boiled eggs, bean sprouts, snow peas, ham, and chopped green onions.
    3. Reheat the broth, and prep any toppings.

  3. When Ready to Eat:

    1. Pour the broth over the noodles and toppings.
Nutrition Info
With two slices of ham: 448 Calories, 27 g Protein, 176 mg Cholesterol, 42 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 20 g Total fat (6 g sat), 2,084 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B12, Vitamin K, [nutrition:3] Vitamin B1 (thiamine), Folate, [nutrition:2] Vitamin B6, Iron, Zinc, [nutrition:1] Vitamin C, Vitamin E, Magnesium, Potassium

Miso Broth

Miso Broth
Ingredients
  • 3 cups low-sodium chicken broth
  • 1- to [q:1 1/2]-inch piece fresh ginger, peeled and thinly sliced
  • 1 clove garlic, smashed
  • 2 green onions (1 cut in half for the soup and 1 chopped for garnish), divided
  • 2 Tbsp miso
  • 1 Tbsp soy sauce
  • 1 Tbsp mirin
  • 1 tsp sesame oil
Directions
  1. In a medium saucepan, add the chicken broth, ginger, garlic, and halved green onion, and bring to a boil. Simmer for 3 minutes and then discard the ginger, garlic, and green onion.
  2. Add the miso, soy sauce, and mirin, and return to a boil. Add the sesame oil and remove from the heat. Immediately transfer the soup to insulated jars.

Miso Soup with Mushrooms, Bok Choy & Tofu

Miso Soup with Mushrooms, Bok Choy & Tofu
Prep Time
30 min prep time
Number of Servings
4
Ingredients
  • [q:1 1/2] to 2 cups cremini and/or shiitake mushrooms, cleaned, stemmed, and sliced
  • 8 oz firm tofu, well-drained and cut into small dice
  • 2 to 3 scallions, green parts only, thinly sliced
  • 6 to 8 stalks regular bok choy with leaves or 2 baby bok choy
  • 2 to 4 Tbsp miso
  • Freshly ground pepper, to taste
Directions
  1. Combine mushrooms and 5 cups water in a large saucepan and bring to a simmer. Cover and simmer gently for about 10 minutes.
  2. Stir in tofu, scallions, and bok choy. Simmer until bok choy is barely tender-crisp, about 3 minutes.
  3. Dissolve desired amount of miso in just enough warm water to make it pourable before stirring it into broth. (The more miso you use, the more pungent and salty the soup will be, so start with less. Continue to add miso until the soup is salty/pungent to your liking.)
  4. Season with pepper and serve.
Nutrition Info
Per serving: 129 Calories, 12 g Protein, 10 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat), 491 mg Sodium, [nutrition:4] Vitamin D, Calcium, [nutrition:3]​ Vitamin K, [nutrition:2] Vitamin B6, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), C, Folate, Iron, Magnesium, Zinc

Baked Seitan Roast

Baked Seitan Roast
Prep Time
1 hour, 15 minutes prep time
Number of Servings
serves 8
Ingredients

Seitan

  • [q:1 1/2] cups vital wheat gluten flour
  • [q:1/4] cup chickpea flour or tapioca starch
  • 2 Tbsp nutritional yeast
  • 1 tsp smoked paprika
  • 1 tsp onion powder
  • [q:1/2] tsp garlic powder
  • [q:1/2]  tsp salt
  • [q:1/4]  tsp ground black pepper
  • 1 cup cold water
  • 2  Tbsp tamari
  • 1 Tbsp miso paste
  • 1 Tbsp olive oil
  • 1  tsp vegan gravy browner (optional)

Cooking Broth

  • 3 cups cold water, divided
  • 2  Tbsp tamari or 1 tsp vegetable broth powder
Directions
  1. Seitan: In a food processor or bowl, combine vital wheat gluten, chickpea flour, nutritional yeast, paprika, onion powder, garlic powder, salt, and pepper. Pulse or stir to mix. Add the 1 cup of water, the tamari, miso, oil, and gravy browner, if using. Process or stir to mix well until mixture forms a dough ball. If mixture is too dry, add a tablespoon or so of water and process to absorb all flour. If mixture is too wet, add a tablespoon of vital wheat gluten and process to incorporate. Transfer dough from food processor and knead for about 2 minutes by hand. Cover dough ball and set aside to rest for a few minutes while you prepare cooking broth.
  2. Cooking Broth: In a measuring cup, combine 1 cup of the water with the tamari and set aside. Preheat oven to 350°.
  3. Form dough into a log about 3 inches wide x 8 inches long. Place roast on a sheet of aluminum foil sprayed with cooking spray and tightly wrap foil around roast so it holds its shape. Place roast in a pan large enough to hold roast. Pour in remaining 2 cups water. Cover roasting pan tightly with aluminum foil. Bake for 45 minutes. Remove pan from oven and uncover pan. Remove foil from around roast, leaving roast in pan.
  4. Add reserved cooking broth to baking pan. Cover pan again with foil and continue to bake for 45 minutes longer. The cooked seitan should be firm to the touch. If using right away, transfer seitan to a platter or cutting board and slice with a long serrated knife. If not using right away, allow it to cool and then cover and refrigerate until needed. The seitan can be cut or sliced to use in recipes. It can be refrigerated for up to 4 days or tightly wrapped and frozen for up to 3 months. 
Nutrition Info
Per serving: 131 Calories, 20 g Protein, 7 g Carbohydrates, 2 g Fiber, 3 g Total fat, 341 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, [nutrition:1] Iron, Zinc, Phosphorus

Braised Shiitake Mushrooms

Braised Shiitake Mushrooms
with Tofu, Thai Basil & Chilies
Prep Time
3 hours
Number of Servings
Serves 4
Ingredients
  • 2 Tbsp gluten-free red miso paste
  • [q:1/4] cup rice vinegar
  • 3 shallots, sliced into thin rings
  • 2 Tbsp minced fresh ginger
  • Kosher salt
  • 2 lbs fresh shiitake mushrooms, stems removed, caps left whole
  • 3 Thai (bird’s-eye) chilies, seeded and sliced into thin rings
  • 1 small red bell pepper, seeded and thinly sliced
  • 1 small yellow bell pepper, seeded and thinly sliced
  • [q:1/2] lb firm tofu, cut into [q:1/2]-inch-thick planks, seasoned with a pinch of salt and pressed*
  • [q:1/4] cup freshly torn Thai basil leaves
Directions
  1. Preheat a 4-quart (or larger) slow cooker on the High setting for at least 15 minutes.
  2. Pour 4 cups of water into slow cooker. Add miso, vinegar, shallots, ginger, and [q:1/2] teaspoon salt, whisking well to fully dissolve miso. Add mushrooms and Thai chilies, cover with lid, and cook on High for 1 hour.
  3. Add bell peppers and tofu to mushroom mixture, re-cover cooker, and cook for 1 hour more, still on High setting. To finish, add basil, mix well, season with salt to taste, and serve in a deep platter or a bowl.
Nutrition Info
206 Calories, 13 g Protein, 34 g Carbohydrates, 10 g Fiber, 4 g Total fat (1 g sat), 646 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, C, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), Potassium, [nutrition:2] Vitamin K, Magnesium, Zinc, [nutrition:1] Vitamin B1 (thiamine), Calcium, Iron

Asparagus Bisque

Asparagus Bisque
Number of Servings
4
Ingredients
  • 1 large bunch (about 1 lb) fresh asparagus 
  • 3 cups water or vegetable stock
  • 2 Tbsp vegetable broth powder
  • 2 leeks (about 2 cups), mostly white parts and some green, sliced thinly
  • 1 small yellow onion, chopped small
  • 2 shallots, peeled and minced
  • 1 clove garlic, minced
  • 1 tsp chopped fresh thyme leaves
  • 1 Tbsp chopped fresh parsley
  • [q:1/8] tsp freshly ground black pepper
  • [q:1/4] tsp salt
  • [q:1/2] package Mori-Nu Silken Lite Firm Tofu, pureed to become [q:3/4] cup by volume
  • 1 Tbsp white miso
Directions
  1. Cut 2 inches off bottom of asparagus stalks and peel each stalk about 3 inches up.
  2. Cut asparagus into 2 inch pieces.
  3. Add all ingredients, except tofu and miso, to a large soup pot and bring to a boil. Reduce heat to simmer and cook covered for 30 minutes.
  4. Turn off heat. Add tofu and miso to soup and cool for about 10 to 15 minutes.
  5. Puree the soup in blender until it's smooth. Pass through wire mesh strainer to remove any remaining stalk fiber. Best served with croutons or chopped chives.
Nutrition Info
Calories: 110,Total Fat: 41g (saturated fat: .6g, polyunsaturated fat: 2.3g), Total Carbohydrate: 14.7g (dietary fiber: 2.9g, sugars 3.3g), Protein: 8.8g
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