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Recipe: Miso soup with watercress and shiitakes

Recipe: Miso soup with watercress and shiitakes

Miso soup with watercress and shiitakes — one of many healthy recipes from Mayo Clinic.

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.


Directions

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.


Ingredients
  • 1 tablespoon olive oil
  • 1 yellow onion, finely chopped
  • 3 plum (Roma) tomatoes, peeled and seeded, then diced
  • 1 tablespoon peeled and finely chopped fresh ginger
  • 3 cloves garlic, minced
  • 4 cups vegetable stock or broth
  • 2 tablespoons white miso
  • 1/4 pound firm tofu, drained and cut into 1/4-inch cubes
  • 3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced
  • 1 cup watercress leaves
  • 1 green (spring) onion, including tender green top, thinly sliced

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 1/2   
Sweets 
Vegetables 2   
Diabetes
Fats 
Freefoods 
Fruits 
Meat 1/2   
Milk 
NonStarchyVegetables 2   
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories 98   
Carbohydrate 7 g   
Cholesterol 0 mg   
Fiber 1 g   
Monounsaturatedfat 2 g   
Potassium 
Protein 8 g   
Saturatedfat <1 g   
Servingsize About 1 cup   
Sodium 495 mg   
TotalFat 4 g   

2011-02-01

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