Roasted Vegetables with Miso-Lime Dressing

Roasted Vegetables with Miso-Lime Dressing
Prep Time
10 minutes, plus 30 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 8 oz Brussels sprouts, trimmed and halved
  • 1 medium sweet potato, peeled and cubed
  • 1 medium head of cauliflower, chopped
  • 1 Tbsp vegetable oil
  • [q:1/4] tsp salt
  • 2 Tbsp lime juice
  • [q:1 1/2] tsp yellow miso paste
  • 2 Tbsp walnut oil
  • Black pepper to taste
Directions
  1. Preheat oven to 400°F. Arrange Brussels sprouts, sweet potato and cauliflower on separate baking sheets. Toss with oil and salt to coat.
  2. Bake, turning every 10 to 15 minutes, until browned and soft, 15 to 30 minutes.
  3. Whisk together the lime juice, miso paste and walnut oil.
  4. Toss the vegetables together with dressing to coat. Season with pepper to taste and serve warm.
Nutrition Info
182 Calories, 5 g Protein, 20 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 6 g Fiber, 11 g Total fat (1 g sat), 298 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin A, Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Magnesium, Phosphorus, Potassium

Australian Pumpkin Soup

Australian Pumpkin Soup
Prep Time
30 minutes
Number of Servings
Serves 6
Ingredients
  • 8 cups (2 quarts) water or vegetable stock
  • 6 cups peeled and cubed butternut squash or Japanese pumpkin
  • 1 large medium-white onion, sliced in moons
  • 1 leek, sliced thin
  • 1 Tbsp peeled and minced fresh ginger
  • 2 cloves garlic chopped
  • 1 Tbsp curry powder
  • 1 Tbsp fresh thyme leaves
  • 2 bay leaves
  • 1 package Mori-Nu Silken Lite Firm Tofu, cubed
  • [q:1/4] cup white or yellow miso
  • Chopped fresh chives or parsley
Directions
  1. Bring ingredients except tofu and miso to a boil in a large pot. Once boiling, cook over medium heat for 30 minutes. Let cool.
  2. Add tofu and miso. Puree well in the container of a blender. Pass through wire mesh strainer to remove any fiber.
  3. Garnish with chopped chives or parsley.
Nutrition Info
105 calories, 5 g protein, 23 g carbohydrates, 1 g total fat, 188 mg sodium, 0 mg cholesterol, 7 g fiber

Smoky Miso Tofu Sandwiches

Smoky Miso Tofu Sandwiches
Ingredients
  • 1 block extra/super firm tofu, drained and pressed
  • 2 Tbsp red miso
  • 2 Tbsp lemon juice
  • 2 Tbsp sugar
  • 2 Tbsp tamari or soy sauce
  • 1 Tbsp nutritional yeast
  • [q:1/4] tsp liquid smoke
Directions
  1. Preheat the oven to 425º F. Wrap your drained tofu in a few paper towels, then again in a terry cloth bar towel. Press with something heavy, like a cast-iron skillet or a plate with some cans on top, for 10 to 20 minutes.
  2. Meanwhile, mix the marinade together.
  3. Unwrap the tofu and make many thin, width-wise slices with a large knife. I got 18 to 20 slices out of one block of tofu.
  4. Line up your tofu slices on a baking sheet topped with a non-stick baking mat or parchment paper. [what if you don’t have a nonstick baking mat? – I added parchment paper option!] Brush both sides of the tofu with the marinade.
  5. Let the slices absorb the marinade for 10 minutes or so, then brush just the tops again. Bake for 20 minutes at 425º F. Remove from the oven and let it cool on the sheet. The tofu should be darkened around the edges, but not burnt. Use immediately or refrigerate for later use.

Lite Miso Dip

Lite Miso Dip
Number of Servings
Serves 8
Ingredients
  • 8 oz. Mori-Nu Silken Lite Firm Tofu
  • [q:1/2] cup white miso
  • 1 tbsp. chopped green onion
  • 2 cloves garlic
  • [q:1/4] tsp turmeric
  • 3 tbs olive oil
  • 2 tbsp brown rice vinegar
Directions
  1. Place all ingredients into a blender.
  2. Blend until smooth.
  3. Serve with chips, pita slices or veggies.
Nutrition Info
103 Calories, 5 g Protein, 0 mg Cholesterol, 6 g Carbohydrates, 1 g Total sugars (0 g Added sugars), 1 g Fiber, 7 g Total fat (1 g sat), 655 mg Sodium, [nut:1] Vitamin K

Miso-Glazed Salmon

Miso-Glazed Salmon
Fast, easy, delicious
Prep Time
25 minutes
Number of Servings
Serves 6
Ingredients
  • 2 Tbsp miso paste
  • 2 Tbsp low-sodium soy sauce
  • 1 tsp toasted sesame oil
  • 1 Tbsp honey
  • [q:1 1/2] lb salmon fillet
Directions
  1. Preheat oven to 400º.
  2. In a small bowl, combine the miso paste, soy sauce, oil, and honey.
  3. Place salmon on a baking pan. Brush with glaze.
  4. Bake for approximately 20 minutes or until fish is cooked through.
Nutrition Info
267 Calories, 24 g Protein, 62 mg Cholesterol, 5 g Carbohydrates, 3 g Total sugars (3 g Added sugars), 0 g Fiber, 16 g Total fat (4 g sat), 449 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin E, [nutrition:1] Vitamin B2 (riboflavin), Magnesium, Potassium

Miso Soup Plus

Miso Soup Plus
Prep Time
20 minutes
Number of Servings
Serves 3
Ingredients
  • 2 Tbsp chopped shallots
  • 1 tsp minced fresh ginger
  • [q:1/2] cup each thinly sliced cabbage and carrot
  • 1 tsp olive oil
  • 2 cups low-sodium vegetable broth
  • 1 tsp almond butter
  • 2 Tbsp yellow miso
  • 2 Tbsp filtered water
Directions
  1. In medium saucepan, saute shallots, ginger, and veggies in oil until crisp-tender, about 3 minutes.
  2. Add broth and almond butter and simmer gently for another 3 to 4 minutes.
  3. Dissolve miso in water and add to saucepan, stirring well.
  4. Heat for another 5 minutes. (Do not let soup boil.)
  5. Top each serving with minced chives. (Store leftover soup in covered container in refrigerator.)

Green Tea, Tofu, Noodle & Cress Soup

Green Tea, Tofu, Noodle & Cress Soup
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 4 Sencha green tea bags or [q:1 1/2] Tbsp Sencha green tea leaves
  • [q:1 1/4] inches fresh ginger, peeled and thinly sliced
  • 5 oz egg noodles
  • 10 oz silken tofu, drained and cubed
  • 5 oz bok choy or spring greens, shredded
  • 1 to 2 Tbsp light soy sauce
  • 2 Tbsp red or white miso paste (preferably not sweet)
  • [q:1/2] tsp sesame oil
  • 6 scallions, trimmed and sliced
  • [q:1/2] tsp nanami togarashi (chile pepper), to garnish
  • Handful of shiso (Japanese basil) and mustard cress, to garnish
  • Sea salt and white pepper
Directions
  1. Put 6 cups of water in a large saucepan with the green tea bags or leaves and ginger, and heat until water is about to bubble.
  2. Meanwhile, in a separate sauce pan, cook noodles according to package directions, then drain.
  3. Remove tea infusion from heat and let steep for 4 minutes, then discard tea bags or strain and discard leaves (keep ginger in the infusion).
  4. Return pan to burner and add tofu, bok choy, and soy sauce. Cook gently over low heat for 4 minutes. Siphon off [q:1/2] cup of the liquid and mix it with the miso paste in a small cup. Pour back into soup, along with sesame oil and scallions, and heat through. Season to taste with sea salt and white pepper.
  5. Divide noodles into bowls, pour soup over, and garnish with nanami togarashi, shiso, and mustard cress.

Creamy Miso Dip

Creamy Miso Dip
Prep Time
20 minutes
Number of Servings
Serves 24
Ingredients
Directions
  1. Place tofu in food processor and blend until completely smooth, stopping once to scrape down sides of bowl.
  2. Add rest of ingredients. Process until completely blended.
  3. Chill at least 1 hour before serving. Serve with raw vegetables like carrots, celery, cucumber spears, cauliflower, and broccoli.
Nutrition Info
13 calories, 1 g protein, 1 g carbohydrates, <1 g total fat, 0 mg cholesterol, 65 mg sodium.
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