Free Healthy Recipe - Shitake and Asparagus Miso Soup

Low fat

Copyright John Paul Urizar

If you're anything like me you'll make this soup once and then be on a miso roll for days after. This is a wonderful restorative meal to enjoy when you're recuperating from an illness.

1 piece kombu
2 litres filtered water
5 grams bonito flakes
2 tbsp arame, soaked for 10 minutes
150 grams shiitake mushrooms, stalks removed and sliced
3 tbsp mugi miso
1 bunch asparagus, and cut into pieces approx 6 cm long
2 tbsp shallots, chopped

To make the dashi, place the kombu in a pan with 2 litres of water and the bonito flakes. Slowly bring the water to a very gentle boil. Remove the kombu, add another ½ cup water and the bonito flakes and return to the heat. As soon as the water starts to boil remove the pan from the heat and strain the bonito reserving the liquid as stock for the soup.

Drain the arame and place it is a pan with the dashi, mushrooms and noodles. Simmer for 5 minutes. Remove a little of the clear broth from the pan and stir the miso through it to a smooth paste. Pour it into the soup and add the asparagus. Heat gently for another 2 - 3 minutes without bringing it to the boil.
Serve with chopped shallots.

Note: Mugi miso is a fermented paste made from soybeans and barley. Soybeans are a good source of protein and miso is an excellent food for vegetarians who need to boost their intake of protein.

Makes 4 servings

Scale recipe to serves

Prep Time: 10 mins
Cooking Time: 15 mins
Ready in: 25 mins

Suitable for:
Dinner, Entree, Soup
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Nutritional Information - Per Serve
Kj 699 kj
Calories 167 kcal
Fat 5.5 g
Saturated Fat 2.3 g
Total Carbohydrate 22.5 g
Total Protein 5.8 g
Fibre 2.4 g

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