Benefits Of Miso Soup

Miso soup is a Japanese food made from miso, tofu, onion, carrots, seaweed, and other vegetables. It is a simple dish, but it brings certain health benefits due to its concentration of essential nutrients.

Miso is a brown-colored paste made with soybeans, legumes or cereals, and sea salt. The mixture undergoes a long lactic fermentation process that lasts between 6 and 36 months. For this, the action of a very specific fungus, Aspergillus oryzae, is essential .

Types of miso

Although the base of the production process is the same, there are different types of miso. It will basically depend on the fermentation time:

• White: with a fermentation of approximately one year and a mild flavor.
• Red: its fermentation lasts two years.
• Black: it has been fermented for three years.

Miso is often used as a condiment, but it is also the base of a soup that provides interesting nutrients that promote well-being.

Nutritional properties of miso

According to the data collected in SELF Nutrition Data , miso is a food varied in vitamins, minerals and plant compounds that are beneficial for the body. Specifically, each 28-gram serving provides just 56 calories, 2 grams of fat, 7 grams of carbohydrates and 3 grams of protein. It also contains:

• Sodium
• Vitamin K
• B vitamins
• Manganese
• Copper
• Zinc

On the other hand, as highlighted by a study published in the Journal of Medicinal Food , the fermentation process carried out to obtain miso improves the absorption capacity of its nutrients in the body.

Miso soup benefits

Miso soup and its effects on the body have been the subject of research for several years. Thanks to this, it has been determined that its consumption has some positive effects on health. While the evidence remains limited, there are studies to support many of its properties.

For example, research published through the journal Gastroenterology concluded that the probiotic strain of miso, known as A. oryzae , helps reduce symptoms associated with digestive problems such  as inflammatory bowel disease.

In turn, these probiotics help strengthen the intestinal microbiota and, thanks to this, increase the functions of the immune system and reduce the growth of harmful bacteria, as supported by a study in the scientific journal Cell . 

On the other hand, studies done in animals, such as one reported through Clinical and Experimental Hypertension , concluded that long-term consumption of miso soup can attenuate the elevation of blood pressure. However, the results in humans are divided.

A simple miso soup recipe

Miso soup can be prepared in different ways. We explain a very simple and very fast, but delicious one.

Ingredients

• 175 g of tofu.
• 1 liter of water.
• 3 tablespoons of miso (30 g).
• 3 teaspoons of dehydrated wakame seaweed (15 g).
• Vegetables to taste (onion, leek, carrot, cabbage, etc.).

Preparation

• Bring the water to a boil and, before it boils, add the seaweed to hydrate it.
• Besides, in a little hot water, dissolve the miso and stir the liquid with a spoon.
• Add the tofu and vegetables to the broth and cook for 5 minutes. You can leave it longer if you prefer the vegetables to be well cooked.

• Remove from the heat and add the miso, stir well.

To enjoy!

Miso soup is a recipe that can be made in the blink of an eye and doesn’t require too many ingredients. The most important thing is to have the wakame and miso, since the rest of the ingredients can be varied, as preferred.