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Japanese Miso Soup

Miso soup is a traditional Japanese dish that has become increasingly popular in the West. Its unique flavor comes from the fermented soybean paste (miso).

raw-vegan

20min   30min   light


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Ingredients (for servings, )

For the soup base
2 Carrots, raw
(4.3 oz)
½ tspFresh ginger
(0.04 oz)
4 Mushrooms, raw
(2.5 oz)
1 Zucchini, raw
(6.9 oz)
½ Scallion
(0.26 oz)
2 stalksCelery
(2.1 oz)
2 tbspWakame
(0.35 oz)
For the broth
1 literTap water
(35 oz)
6 tbspSoy sauce (tamari)
(3.8 oz)
3 tbspMiso
(1.8 oz)
For the seasoning and garnish
1 dashSalt
(0.01 oz)
1 dashBlack pepper
1 Lime
(2.4 oz)

Equipment

  • hand-held blender / immersion blender
    or blender
  • vegetable peeler
  • stove
  • saucepan

Type of preparation

  • cook
  • blend
  • season to taste
  • peel

Preparation

  1. For the soup broth
    Peel the carrots and ginger and wash the mushrooms, zucchini, scallions, and celery.

  2. Cut the vegetables into bite-size pieces and finely chop the ginger. Divide the wakame equally into the soup bowls.

  3. As an alternative to wakame, you can use a sheet of nori. Simply tear it into small pieces and divide into the bowls.

  4. Divide the chopped vegetable equally into the soup bowls.

  5. For the broth
    Combine the tamari and unpasteurized miso with a little water using a fork or an immersion blender to make a broth.

  6. Pour the broth into a larger container. Bring the remaining water to a boil and then let cool until the temperature is below 41°C.

  7. For the seasoning and garnish
    Combine the warm water with the broth, season to taste with salt and pepper, and pour on top of the vegetables in the individual soup bowls.

  8. Garnish each serving with a lemon wedge and serve the Japanese miso soup while it is still warm.


Nutritional Information per Person 2000 kCal
Energy 76 kcal 3.8%
Fat/Lipids 1.2 g 1.7%
Saturated Fats 0.21 g 1.0%
Carbohydrates (inc.dietary fiber) 8.5 g 3.1%
Sugars 4.8 g 5.4%
Fiber 3.2 g 12.8%
Protein (albumin) 6.2 g 12.5%
Cooking Salt (Na:2,092.6 mg)5,315 mg 221.5%
A serving is 424g. Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients with %-share Daily Requirement at 2000 kCal
Sodium, Na 2,093 mg 262.0%
ProtTryptophan (Trp, W) 0.09 g 35.0%
VitVitamin A, as RAE 265 µg 33.0%
ProtThreonine (Thr, T) 0.27 g 29.0%
VitVitamin K 19 µg 25.0%
MinCopper, Cu 0.24 mg 24.0%
ElemPotassium, K 431 mg 22.0%
MinManganese, Mn 0.44 mg 22.0%
ProtIsoleucine (Ile, I) 0.26 g 21.0%
VitVitamin C (ascorbic acid) 17 mg 21.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.


Essential fatty acids, (SC-PUFA) 2000 kCal
α-linolenic acid; ALA; 18:3 omega-3 0.03 g 2.0%
Linoleic acid; LA; 18:2 omega-6 0.02 g < 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.09 g 35.0%
Threonine (Thr, T) 0.27 g 29.0%
Isoleucine (Ile, I) 0.26 g 21.0%
Lysine (Lys, K) 0.35 g 19.0%
Valine (Val, V) 0.31 g 19.0%
Leucine (Leu, L) 0.4 g 17.0%
Phenylalanine (Phe, F) 0.27 g 17.0%
Methionine (Met, M) 0.08 g 9.0%

Vitamins 2000 kCal
Vitamin A, as RAE 265 µg 33.0%
Vitamin K 19 µg 25.0%
Vitamin C (ascorbic acid) 17 mg 21.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 41 µg 20.0%
Vitamin B6 (pyridoxine) 0.24 mg 17.0%
Niacin (née vitamin B3) 2.5 mg 16.0%
Riboflavin (vitamin B2) 0.23 mg 16.0%
Pantothenic acid (vitamin B5) 0.69 mg 12.0%
Thiamine (vitamin B1) 0.1 mg 9.0%
Vitamin E, as a-TEs 0.38 mg 3.0%
Vitamin D 0.04 µg 1.0%
Vitamin B12 (Cobalamin) 0.02 µg 1.0%

Essential macroelements (macronutrients) 2000 kCal
Sodium, Na 2,093 mg 262.0%
Potassium, K 431 mg 22.0%
Phosphorus, P 110 mg 16.0%
Magnesium, Mg 39 mg 11.0%
Calcium, Ca 55 mg 7.0%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.24 mg 24.0%
Manganese, Mn 0.44 mg 22.0%
Iron, Fe 1.5 mg 11.0%
Zinc, Zn 0.85 mg 8.0%
Selenium, Se 3.1 µg 6.0%
Fluorine, F 180 µg 5.0%

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Comments

Nice miso soup
Kerstin Gackle, image_from_year 2014 I just made this recipe and thought that the soup had a nice flavor — and it was also quite filling. For my kids, I added fried tofu cubes (not raw), and they really liked that.

Kerstin Gackle, 20/10/2016 20:13
Book
Rohkost (Raw food)
Rohkost
Neun Zehn Verlag , Kristina Unterweger
Additional photos (3)
Ordering

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Notes about recipe

Iodine and algae: With algae, you should look and see how much iodine it contains. Iodine is an essential trace element that occurs primarily in the form of iodide and is especially important for the production of certain thyroid hormones. A deficiency can cause hypothyroidism, but if you consume too much it can overburden your thyroid and be harmful to your health. The type of iodine found in algae depends on the type of algae, time of harvest, location, and processing.

How do I know if certain ingredients are raw: When it comes to products such as soy sauce (tamari), miso, and wakame, you have to read the labels to know if they are raw. Most of the soy sauces and miso in Europe contain some ingredients that have been steamed and are therefore no longer raw. Wakame can also be processed and dried in different ways and is therefore not always raw.

High salt content: The higher salt content is primarily a result of the soy sauce (tamari) and miso contained in the soup. Consuming too much salt is very unhealthy and it is best to reduce the amount of salt you consume. A total of 2.5 g of table salt (1 g of sodium) per day is optimal, especially if you have high blood pressure. For an adult, ten tablespoons of pure table salt would be lethal. (You can click on the ingredient salt to read more).

Tips

Peeling ginger: It works best to peel ginger using the sharp outer edge of a spoon. With the outer edge of the spoon, you can scrape off only the brown skin and none of the inner yellow part is wasted.

Alternate preparation

Alternative to wakame: You can use nori sheets instead of wakame.

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