Recipe: Miso soup with watercress and shiitakes
Dietitian's tip: Miso, a Japanese flavoring, is made by fermenting cooked soybeans. White and yellow misos are mild; dark varieties have more complex flavors.
o 1 tablespoon olive oil
o 1 yellow onion, finely chopped
o 3 plum (Roma) tomatoes, peeled and seeded, then diced
o 1 tablespoon peeled and finely chopped fresh ginger
o 3 cloves garlic, minced
o 4 cups vegetable stock or broth
o 2 tablespoons white miso
o 1/4 pound firm tofu, drained and cut into 1/4-inch cubes
o 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced
o 1 cup watercress leaves
o 1 green (spring) onion, including tender green top, thinly sliced
In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and translucent, about 4 minutes. Add the tomatoes, ginger and garlic and saute until the tomatoes are softened, about 5 minutes. Add the stock and bring to a boil. Reduce the heat to a simmer.
Whisk in the miso until dissolved. Add the tofu, mushrooms and watercress and simmer until the tofu is heated through and the mushrooms and watercress are softened, about 1 minute.
Ladle into warmed individual bowls and garnish with the green onion. Serve immediately.
Nutritional analysis per serving
|Serving size: About 1 cup|
|Total fat||4 g||Total carbohydrate||7 g|
|Saturated fat||<1 g||Dietary fiber||1 g|
|Monounsaturated fat||2 g||Protein||8 g|