Japanese cuisine embodies traditional and healthy foods. Miso soup is one such food, and it stands in a class of its own. However, some of its benefits can only be enjoyed if miso is prepared correctly.
Almost three-quarters of the Japanese population eat miso soup at least once daily. Miso offers a unique depth of flavor and various health benefits, and the following article will help you understand the nuances of preparing a perfect bowl.
What is miso soup?
Miso soup is made from fermented miso paste and adds flavor to many Japanese dishes. The paste is made by mixing soybeans with a mold called “koji,” which contains enzymes like amylase and glutaminase. These enzymes break down the beans’ proteins and starch, producing glutamic acid, giving miso paste its beloved umami taste.
You can use miso paste in sauces and dressings, but it’s widely used to make miso soup. There are many types of miso, and their flavor intensity and color depend on the amount of time miso is left to ferment (weeks to months) and its ingredients.
Miso soup benefits
Rich in nutrients
Miso soup nutrition varies depending on the ingredients. It’s usually served with chicken broth, tofu, mushrooms, kelp, seaweed, and salted cod. Miso and miso soup are excellent sources of vitamin K, zinc, manganese, protein, magnesium, calcium, and more, essential nutrients for your bones and central nervous system.
Improves digestion
Prebiotics and probiotics in miso soup may aid digestion and improve gut health. The main probiotic in miso is A. oryzae, which has been shown to reduce colitis (colon inflammation) in mice studies.
There isn’t much research on its effect on humans. However, a self-reported study of people in Japan showed that people who consumed miso soup more often had lower digestive problems such as gastroesophageal reflux, diarrhea, bloating, and constipation.
Reduced risk of certain cancers
Animal studies show that eating miso may reduce the risk of colon, stomach, lung, and breast cancers. However, these benefits are present in miso that has been fermented for 180 days or longer.
Consuming soy or soy isoflavones may contribute to lower risks of many cancers. However, it’s important to note that these benefits were seen in a study of soy consumption, not miso soup. So the findings on soy consumption may or may not translate to miso paste and miso soup.
However, other studies have shown miso consumption may lower the risk of liver cancer in men and breast cancer in women by up to 50 percent. Breast cancer protection appears to be more profound in post-menopausal women.
Better mental health
Soybean is a rich source of acetylcholine, which can boost your memory, and vitamin B, which has been shown to ease stress. Besides your mental health, miso soup can also boost your cardiovascular and immune systems because its nutrients can increase blood circulation and, as a result, your immunity.
Also, probiotic-rich foods improve your gut-brain health, allowing you to recover faster from infections and reducing the need for antibiotics.
Tips for cooking the best miso
Miso is a simple meal to prepare but may seem complicated for beginners. To make the perfect miso soup, follow these simple guidelines.
Do not boil your miso
Boiling miso will ruin all its beneficial nutrients and rob it of its unique umami aroma and flavor. Heat also destroys the live bacterial cultures.
To correctly prepare your miso soup, cook it until it is well done; remove it from the heat, make a miso slurry, and gently stir it in. The heat from the soup is enough to combine the miso with your soup.
Mix your miso with the warm soup stock you cook outside the pot. Use 1.5 cups of warm broth with one tablespoon of miso paste. Stir to achieve a smooth consistency, then pour the mixture back into your soup and stir. Adjust the measurements to your liking.
Make your dashi
Store-bought stock may be good enough, but there are better options. Make your stock using kombu or dried seaweed for the ultimate, authentic miso soup experience. You can also use fish or chicken broth. This fresh broth will add a twist to your miso that store-bought broth can never replicate.
Use the right tofu
Japanese experts recommend silken tofu, and there’s no substitute for it. Silken tofu is thick and melts into your soup, giving it body and depth. It’s just the best for this purpose.
Do not saute your vegetables
Sauteing vegetables such as carrots, radishes, and turnips will add extra oil or butter to your soup, making it greasy. Instead, chop them into small slices that cook quickly in the broth. When ready to serve, add garnishes such as parsley, spring onions, and scallions so they do not wilt.
Serve your miso soup right away
Don’t let your miso soup sit for too long before long. It will get cold, and your miso will settle at the bottom of the pot. So prepare your miso right before you serve it or after you are done preparing other dishes.
Is miso soup all that good?
Miso is a fermented food with many health benefits, but it also has downsides. For example, some miso paste contains a lot of sodium. Read the packaging to ascertain the sodium levels in your miso. Too much sodium may increase the risk of hypertension, stroke, and heart disease.
Consumption of miso soup can also interfere with thyroid medication. If you are taking medication for hypothyroidism, avoid soy products close to your medication time. Soy products make it difficult for your body to absorb thyroid medications.
Miso soup may also trigger some allergies. Miso is made with soybeans; some people may be allergic to soybeans and other soy products.
Conclusion
Miso soup is a classic Asian dish that has existed for over a thousand years. Besides its health benefits, miso offers a unique umami flavor that elevates dishes. That said, be wary of high sodium levels on a low-sodium diet.
