It’s my pleasure to introduce you to Emma Kirwin. She’s the author of Cayuga St. Kitchen, a widely-followed food blog which chronicles her culinary adventures in New York’s Finger Lakes region.
I asked Emma to come up with a recipe highlighting miso, which I think is such a yummy Super Hero. Miso, made from soybeans, gives us plenty of phytonutrients, including antioxidants and anti-inflammatories. Despite its sodium content, it does not appear to have the same detrimental effect on our heart health as regular table salt does. And it really hits the spot when you want that earthy umami taste. My favorite is South River Miso, but there are so many good brands available.
I love that Emma also includes cabbage or bok choy in this recipe. Both are crucifers, powerful cancer-fighting foods.
Try this yummy soup, and don’t skip the optional pizzazz! Take it away, Emma!
Miso Soup with Buckwheat Noodles and Napa Cabbage
A basic miso broth is warming and detoxifying, and can be made with pantry staples. For a richer, more substantial soup, add seasonal vegetables. My favorite, and culturally fitting, additions are baby bok choy or Napa cabbage. Depending on how many people are eating, double or triple the recipe to stock your refrigerator with leftovers. The flavors meld joyously overnight!
Yields: 4 servings
Preparation time: 25 minutes
Cooking time: 30 minutes
1/2 cup dried shitake mushrooms
2 tablespoons dried wakame seaweed
1 tablespoon vegetable oil
3 green onions (scallions) or garlic onions (substitute chives, leeks, or garlic greens), chopped into ¼ inch wide rings, save 1 tablespoon for garnish
1 clove garlic, finely minced
½ teaspoon ginger, finely minced or grated
4 cups water
1/3 cup white miso
3 cups shredded Napa cabbage or coarsely chopped baby bok choy
1 tablespoon Bragg’s Liquid Aminos (substitute for low-sodium soy sauce)
1 portion buckwheat noodles
¼ cup unsalted, roasted peanuts, finely chopped
1 lime wedge per serving
Optional pizzazz: pinch of Korean red pepper (substitute for chili flakes)
• In a bowl, soak the mushrooms in lukewarm water for 10 minutes. The mushrooms will slowly rehydrate and regain their spring and a slight floppiness; the whiter parts will become slightly translucent. Remove, and chop to the size you desire. (Discard hard pieces that are too stubborn to rehydrate.)
• Soak the seaweed in a bowl of lukewarm water. It will expand within a minute or two. Drain and set aside in the bowl.
• Add the vegetable oil to a medium pot and heat over medium heat.
• Add the green onions, garlic, and ginger, and sauté for about 2 minutes.
• Add the water to the pot; cover with a lid and bring to a boil.
• Once boiling, add the miso and stir until it dissolves.
• Add the Napa cabbage and Bragg’s Liquid Aminos. Stir and cover for about 5 minutes.
• Add the buckwheat noodles and cook the soup for 6 minutes.
• Remove pot from heat.
• Ladle a serving into each eater’s bowl. Top with a sprinkle of peanuts and a lime wedge (give it a squirt for good measure!).
Shopping tips
You can find all of the “odd” ingredients listed in the Asian aisle of your local supermarket, or even better, at your local Asian foods store! Don’t be afraid to ask if you aren’t sure where to look for something.
It is less expensive to buy raw peanuts. You can toast them in a pan, over medium heat. Keep a vigil over the nuts, as they tend to burn easily! Stir occasionally until they brown in color and become aromatic.
Follow Emma Kirwan at www.cayugastreetkitchen.com
Thanks for this great recipe. With the crazy Nor’easter blowing, we were just discussing making a healthy soup. May not be able to get wakame seaweed in my little local grocery store (and another store requires a ferry boat ride), but I will try. Always wondered about the Bragg’s Liquid Aminos. I have it but what’s the big nutrition PLUS vs. low-salt Tamari?
Dana, Bragg’s is an amino acid liquid, meaning it provides the building blocks for protein synthesis. So it gives you a little extra oomph over tamari. Either one would taste great.
Stay dry!