Healthy Miso Soup Vegan Recipe (Basics for Beginners) | Purple Avocado (2024)

FAQs

Is miso soup the healthiest soup? ›

Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.

Miso soup can be beneficial for weight loss due to its low calorie content and high protein levels.

Don't Kill the Probiotic!

It is super simple to make and consists of only two ingredients (although you can add more if you like) and the only thing you need to remember is to not heat the water above 115 degrees. The lower temperature will preserve all the probiotics and keep them from being destroyed by high heat.

Dashi (出汁) is broth or soup stock that forms the backbone of many Japanese dishes, including miso soup. There are several different types of dashi, made either of dried kelp, shiitake mushrooms, bonito flakes, or anchovies/sardines.

Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.

It typically contains tofu, seaweed, green onions, and ginger. In addition to being low-carb, miso is rich in minerals such as sodium, magnesium, calcium and potassium. It is also high in protein with 8 grams of protein per serving.

The fermentation process, necessary to produce miso, promotes levels of beneficial bacteria. These bacteria are thought to help a range of health issues, including digestion and gut health.

Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. This bacteria contributes to digestive health, reducing gas, diarrhea, bloating and constipation.

Miso is a fermented food, meaning it contains live, active cultures of bacteria—you know, like the good stuff that's also found in yogurt. Adding it to boiling water will kill the probiotics in the miso, nixing the health benefits it typically offers, like better digestive health.

Soy Sauce/ Aminos

Soy sauce is the most common substitute for miso paste. Miso is thick and creamy, whereas soy sauce is thin like water, but if texture isn't a factor, they are both made of soy and chock full of salty and savory notes.

What can I use instead of dashi in miso soup? ›

The base of any great miso soup is its liquid component. In lieu of dashi, a homemade vegetable broth can be used. Not only does this serve as a dashi substitute, but it also adds a layer of flavor complexity while keeping the dish plant-based and accessible to those on a vegetarian or vegan diet.

Miso has been popular with those on a plant-based diet traditionally as fermented soy holds a number of health benefits including being high in protein, and contains vitamin B12 – something that many vegetarians lack from their plant-based diet.

Are there any nutritional differences between miso soup and clear soup? Miso soup is known for its probiotic benefits due to the fermentation process of miso paste, while clear soup is often lower in calories and may be higher in protein depending on the ingredients used.

Besides detoxifying your body, a bowl of this healing turmeric miso soup helps fight colds, flu, inflammation, sore throats, and gives you a great boost of energy. If you are looking to make a soy-free version of this recipe, consider replacing the tofu with chickpeas, and the soy sauce and miso with chickpea miso.

Clam chowder nutrition

And Walsh agrees, “Clam chowder is one of the worst soups a person can eat. It's high in fat, calories and sodium.” There is 180 calories in a cup of clam chowder. The macronutrient breakdown in a cup of clam chowder is 20 grams of carbohydrates, 8 grams of fat and 6 grams of protein.