Miso Soup Miso Soup From The Best Soups and Stews Why this recipe works: For an authentic miso soup recipe with sweet, smoky, briny, and earthy flavors, we made a basic dashi (“broth” in Japanese) from a simple combination of water, kombu (kelp), and dried bonito (fish) flakes. After straining the dashi, miso is added to make miso soup. We tried different types of… read more For an authentic miso soup recipe with sweet, smoky, briny, and earthy flavors, we made a basic dashi (“broth” in Japanese) from a simple combination of water, kombu (kelp), and dried bonito (fish) flakes. After straining the dashi, miso is added to make miso soup. We tried different types of miso for our miso soup recipe, and tasters preferred white miso. Since miso is a thick paste, we found it best to thin the miso with a small amount of dashi before adding it to the pot. Miso soup;What it is,how to make it・・・ | Japan Trend Ranking What is Miso Soup?

Miso soup: the most popular side dish in Japan. One of the most popular dishes in the Japanese cuisine is miso soup. Miso soup is one of the side dishes that are served most often in Japan. Majority of the Japanese eat miso soup almost every day, and all Japanese meals are typically accompanied by miso soup. Nowadays, miso soup is served even with fast-food bento boxes, not to mention at cafeterias and restaurants. Miso soup tops of the list and is a must-have in the Japanese cuisine. It is easy to make miso soup. The base stock is taken from either fish like bonito or dried sardines or seaweed like kombu. Miso is then added to the stock to make the soup. There are a wide variety of miso and additions for the soup. The two most popular miso are red miso and white miso. You can then add different ingredients; seafood such as wakame, clams, and crab, and vegetables such as scallions and taro. There are some eccentric ones such as eggs, natto, and cabbage that are gaining popularity today.

There are whole different varieties of miso soup due to regional differences as well as unique family recipes. Miso soup has so many variations because it is the most popular dish in Japan. That is the reason why there are so many different flavors of miso soup depending on the family recipes and the regions of Japan. Miso soup is most often associated with home cooking and represents the “taste of home.” While it is often the dish a man desires his lover to cook for him, it could create an ambivalent feeling when the flavor differs from what he is used to. Outside of homes, tasting the miso soup is often the way to judge the quality of a restaurant. Miso soup, albeit it is only a side dish, definitively is the heart of the Japanese cooking. History Miso soup originated as combat food or preserved food. Preserving beans with salt created miso which used to be eaten by itself. Miso became a seasoning when they started to add it to soups. There are different views on how they first started to make miso soup. One theory is that miso soup making became popular among the farmers in the country during the Muromachi period (1336–1573).

Another is that it was created as combat ration during the Sengoku period (1493–1590) when many wars were fought. Through the years, miso soup became widespread in Japan and is now viewed as one of the most common Japanese food. By the Edo period (1603–1868), it had become available to the entire population in Japan. The most typical Japanese meal would include rice, miso soup, pickles, and a side dish. This style of meal still remains today. Preparations To “Polish” the Stock There are many different varieties of miso soup although they all share the basic method of seasoning the stock with miso. There are even different “schools of thoughts” in the traditions of miso soup making among different restaurants and localities. There are even sort of cultural followings for particular ways of preparing stock or how to heat the soup. Today, things have become more convenient with products such as instant stock granules or miso with stock flavorings. However, some are very particular about how to make more flavorful stock and go as far as to remove the head and insides of dried sardines before making the stock with them.

Instant miso soup is not exactly a new invention. Because miso soup was created by the commoners in Japan, instant miso soup was also a necessity in the old days. Imogara nawa, for example, was an instant miso soup eaten in combat during the Kamakura period (1185-1333) when many wars were fought. Today, instant miso soup is available at convenient stores and supermarkets. Many Japanese enjoy instant miso soup which you can make by just adding hot water into the cup in which it is sold. Regional differences Regional cultures differentiate the otherwise simple miso soup Different variations of miso soup were developed to fit the culture of different regions of Japan as previously described. Let’s take a look at some of the wonderful regional specialties. 1. Koikoku Specialty of the Hokuriku and the inland Tohoku regions. Pieces of carp sliced cross-wise are the main feature of this miso soup. In the Shinshu region, it is a special dish served for guests. Many tourists fall in love with the wonderful flavor of rich Shinshu miso and tender carp. 2. Crab soup Upscale miso soup made with indulgent crab.

This local and seasonal miso soup in Tottori Prefecture specifically uses female snow crab called Seiko crab. 3. Ozoni Ozoni is a special soup eaten on the New Year’s Day. There are some versions of ozoni which are miso based. Miso-based ozoni are Kansai style. It uses white miso and has round mochi rice cakes and decoratively-cut daikon radish, carrots, and taro. 4. Dago Soup of Kumamoto This simple soup has wheat noodles (or dango “dago” dumplings) and is either miso or soy sauce based. It has burdock roots, carrots, shimeji mushrooms, and pork. It is very similar to pork miso soup, and it is just as popular and very easy to make. ◆Relation Miso Soup By Marukome | What Is Miso? View Cart Check Out What is Miso? Miso is a versatile food. In its traditional form, it comes in a textured paste that is rich and complex in flavor, slightly denser than hummus in consistency, and full of important nutrients.

It comes in dozens of varieties and can be used to make miso soup, delicious meat and fish marinades, vegetable stir fries, and much more. Miso in Japan Miso has been a staple of the healthy Japanese diet for hundreds of years. Marukome is Japan’s biggest producer of miso, making over 100,000 tons every year. Because more and more countries are discovering the health benefits of fermented foods, miso is rapidly gaining popularity outside of Japan—in the United States and globally. The History of Miso Miso’s origins can be traced back to the 4th century BC in China, in the form of a soybean paste called jiang—a fermented food that was originally made with animal protein instead of plant-based protein. Jiang began to spread out of China and into adjoining countries around the 7th century BC. There is evidence that Buddhist monks brought soybean jiang into Japan and Korea while various Chinese traders carried it southward. As it entered new countries and cultures, it took on unique forms and names, gradually becoming what we now know as miso in Japan.

Over the centuries, as miso evolved and spread throughout Japan, various different types of miso were created, often named after the provinces in which they originated. Japanese miso gained a more widespread popularity than its predecessor jiang, and by the 17th century, industrial production of miso had begun. High in protein and rich in essential vitamins and minerals, miso became an important nutritional element of feudal Japan. Miso continued gaining popularity and today is used in both traditional and modern Japanese cooking. As its health benefits become more widely known, miso is rapidly becoming a popular food worldwide. Miso’s Health Benefits Miso’s many nutritional benefits have made it an important part of the Japanese diet for hundreds of years. One of those major benefits is miso’s rich source of probiotics. Probiotics are good bacteria, essential for a healthy digestive system. The protein, fiber, and lecithin that you get from the soybeans in miso also have their own wealth of healthy benefits, such as lowering cholesterol and preventing arterial blockage. The Japanese have always attributed cleansing and detoxifying qualities to the traditional morning bowl of miso soup, and indeed, miso soup is full of ingredients and properties that contribute to overall good nutrition and health.

VIEW NUTRITION FACTS Making Miso Making miso is a lengthy and delicate process. At Marukome, we ensure that each and every step is done with the care and quality that makes our miso so delicious. We make our own koji—the fermented food used to make miso, soy sauce, sake, and other Japanese staples—and use only non-GMO soybeans: soaked, steamed, and mashed. Once combined, the mixture has to be aged sufficiently. The entire miso-making process takes several months, but after it’s all said and done, we get to send it straight to your kitchen and help you create healthy and tasty meals. The History of Miso Soup | eHow The History of Miso Soup Credit: Miso soup, a traditional Japanese food staple, is known for its nutritional benefits and delicious taste. This flavorful, aromatic soup is packed with nutrients and is a perfect meal at any time of the day. It has a very interesting history, and although production methods have developed over time, the soup's primary ingredient, miso, has existed for thousands of years. Main Ingredient: Miso As the name suggests, the main ingredient in miso soup is miso (pronounced "MEE-so").

Miso is a paste made of soybeans. After the addition of a culture, the beans are fermented and then ground into a paste. According to Jan and John Belleme's informative book titled "The Miso Book: The Art of Cooking with Miso," there are two varieties of miso: sweet miso and red miso. Sweet miso is light yellow, beige or white in color. The fermentation period is not as long as that of red miso, which is red in color and saltier. Whfoods.com lists six different types of miso, each with a different combination of ingredients. The use of the soybean is common to all kinds of miso. Other Ingredients In addition to miso, miso soup is made with a fish stock called "dashi." This stock can be found at most Asian supermarkets. It is traditional to use tofu, seaweed and mushrooms as well. Other ingredient ideas include onions, leeks, potatoes, shrimp, carrots or radishes. History of Miso Miso may have originated in China as early as 800 B.C. Around the year 500 A.D., Buddhists probably brought miso to Japan, which began the soup's legacy as a Japanese tradition.

The Chinese predecessor was probably a bit different from miso as it is today, and was most likely made of soybeans, wheat, alcohol and salt. Development and Change As centuries passed, the process of making miso developed. There are now three methods of miso production: traditionally made, naturally aged and temperature controlled. Originally, only the first of these methods was used in miso production, but with the rise of industrialization, the naturally aged and temperature controlled methods became more prominent. Today, less than 5 percent of Japanese miso is made in the traditional method, which is much slower and more difficult. Miso Soup Miso soup was first mentioned about 750 years ago, when Japan was ruled by warriors. Traditionally, the soup was eaten for breakfast. Many Japanese families have retained this tradition. The Japanese originally developed soup made with miso soup, not the Chinese. The production of miso is considered a high art in Asia, and miso soup is considered one of Japan's most distinguished and important culinary discoveries. Miso in America Beginning in the 1960s, miso soup began to emerge in American health- and natural-food stores. Its popularity has been on the rise ever since.

Miso soup is very versatile and has a delicious, salty taste. It also has numerous health benefits as a good source of protein, zinc, manganese and copper. It has also been shown to help in breast cancer prevention. Authentic Japanese soup recipes, miso soup, suimono, dashi Appetizers Salad & Dressing Soup Rice Dishes Sushi Noodles Tofu & Eggs Fish & Seafood Beef, Chicken & Pork Vegetables Dessert Japanese Soup Recipes Soup is one of the vital components of a Japanese meal, and with a little practice, you’ll be able to whip up delicious soups in minutes without recipes. In Japan, soup is usually served after the main courses, along with rice and pickles. When serving kamameshi or zosui, (which are essentially rice cooked in soup), soup is usually not served. Dashi This all important soup stock forms the base for almost all of Japanese cooking, and imparts umami (the fifth taste, meaning "savory" or "meaty") to anything it graces. Luckily, it is very easy to make and fills the house with a wonderful aroma. There are two kinds: The Basic Dashi RECIPE is the most versatile, and includes a vegetarian version.

You can use the Niboshi Dashi RECIPE for heavily flavored miso soups. Miso soup Miso soup is so easy that it is virtually impossible to mess up. It is also wonderfully versatile, and can be made with whatever seasonal vegetables, mushrooms, tofu, meat or seafood is at hand. Miso soup can be as light, (with just a few blocks of tofu and some chopped mitsuba) or heavy (as in kenchinjiru, which is almost like a stew) as you are in the mood for. Children love its salty and rich flavor, and when tofu and rice* are added, makes a healthy and easily digestible meal for toddlers. Miso soup is made of dashi and white miso, red miso, or a combination of the two, which is known as awase miso. Another favorite of mine is inaka (country style) miso, which is chunky and goes well with earthy ingredients. The recipes below come from my experience and preference. You might try following them once, and then start experimenting to see what flavors you like.

Additionally, you can use regular dashi for delicate soup and niboshi (sardine) dashi for more strongly flavored soups. I usually use regular dashi, but again, it’s a matter of preference, as there are no hard and fast rules in making miso soup. RECIPE Variations include: Tofu & Wakame, Carrots & Daikon, Potatoes & Onion, Nasu, Okra, Shimeji Mushroom, Enoki Mushroom and Asari Clam Basic Miso soup with potatoes and leeks Ton-jiru (miso soup with pork and green onions) Ton-jiru is a rich and hearty pork miso soup that is usually served with tonkatsu (fried pork cutlets). It's a hearty and flavorful soup that is a favorite of meat-lovers. For this type of soup, dashi is not used. RECIPE Kenchinjiru This is based on a Buddhist vegetarian recipe and can either be made with miso, or with soy sauce and salt. My mother always made a version with pork and miso, but recently I've taken to this vegan version because you can really taste all the wonderful vegetables.

Richness comes from the intense flavors of the gobo (burdock) and shiitake mushrooms and the creamy sato-imo. This hearty soup is more like a stew, and can be considered a meal unto itself when served with rice and pickles. RECIPE Suimono Suimono means “things to sip”, and refers to clear soup. This is sometimes served at the end of a meal, or in elegant kaiseki meals, after the appetizer or sashimi course and before the entrée. The basic suimono recipe is exceedingly simple, but because of its very simplicity, it is hard to master. The flavors are so delicate and subtle that it is easy to go overboard with flavoring. When in doubt, start with the amount listed below and add from there in small quantities if you find it lacking in taste. Making good suimono also depends on the availability of fragrant herbs such as mitsuba and the rind of citrus such as yuzu. These are hard to find in the West, and unfortunately, there are no suitable substitutes. If you can’t find them fresh, use these freeze dried, or in the case of yuzu, bottled.

If you are not able to find bottled yuzu, use thin strips of lemon rind. Lastly, presentation is also important for suimono. The ingredients are few and should be cut into beautiful shapes, and ideally, served in covered lacquer bowls. One of the pleasures of enjoying suimono is the fragrance that is released when one lifts the lid from the bowl. RECIPE Miso Soup Miso Soup It's Japanese Soul Food By Hiroko Kato In the United States, Japanese foods such as sushi, tempura, sukiyaki, and teriyaki have already gained popularity. While these are typical and great Japa-nese foods, they are not the ones which the Japanese can't live without. You will find that the Japanese who live in foreign countries would almost cry if you served them a bowl of miso soup. You can see the joy of living on their faces after the first sip, then hear with a sigh, "Ah, miso soup is always wonderful!" Why does miso soup-a very simple dish-warm the Japanese body and soul like this? One possible answer could be found in its history, which dates back more than a thousand years.

Although the early history of miso in Japan is not clear, the product was imported from China, the same origin as numerous other cultural and food products in Japan. Its arrival was during the sixth or seventh century, and by the middle of the tenth century, miso became a daily food for the Japanese. Around the twentieth century, the Japanese created miso soup, which the Chinese never made from their miso, chiang. Since that time, people have been following the idea of ichiju issai (one soup, one vegetable dish), which describes the basis of Japanese eating style: miso soup and one vegetable dish with rice. Classic Tokyo people call miso soup omiotsuke: the expression has three respect words (o, mi, and o), and no other food gets such high reverence. For the sake of a cup of miso soup a day, our ancestors could endure hard work even if they didn't have animal products. (As a matter of fact, meatless meals had been the ordinary style for Japanese from the sixth century to the nineteenth century.) Protein and a variety of other nutrients came from miso (soybeans with rice or barley) and miso soup's other ingredients (vegetables).

Still, Japanese mothers commonly tell the children who skip their breakfast, "For your health, you should take miso soup, at least!" Miso is a fermented paste of soybeans and either barley (mugi miso) or rice (kome miso), with salt. Also, there is a type of miso which is made from only soybeans and salt (mame miso or haccho miso). Now 80 percent of miso products are kome miso. Shinshu miso, a popular variety of this type, is light brown and salty; shiro miso, another popular kome miso, is white and slightly sweet. Shinshu miso is used mainly in the eastern area of Japan, while shiro miso is used in the western area. It depends on the season, too. People favor shinshu (salty) in the summer, and shiro (sweet) in the winter. For a beginner cooking miso soup, mugi miso or inaka (country) miso would be the best choice, because of its versatile character along with a relatively mild flavor. Mame miso, or haccho miso, has a strong flavor and is very salty.

It is used mainly in the central area of Japan. If you use this type of miso, be especially careful not to put too much in the soup. The combination of miso and other ingredients affects the soup's taste. For example, shiro miso makes the best match with root vegetables, like daikon or taro; on the other hand, it would be a little strange if you put wakame seaweed into shiro miso soup. It may be because of the discordance of "sweet" shiro miso and "salty" wakame. I suggest that you try the following recipes until you become used to the "miso soup marriage." Talking about the "marriage," the ingredients have some popular basic combinations, too. Besides the following recipes, deep-fried bean curd (aburaage) and long green onions/scallions; sweet potato and long green onions; and daikon and deep-fried bean curd are all fabulous. Also refer to the "arrangement of ingredients" for each recipe. Feel free to experiment, however. Miso soup can vary greatly. The following recipes are typical Japa-nese miso soups, but other vegetables might be used.

For example, you can substitute kale for wakame, a turnip for daikon, and so on. There are numerous combinations of ingredients: you can even put tofu, wakame, spinach, and daikon into miso soup. Just enjoy cooking! People may think that miso is a high-sodium food. Actually, there are 2,200 milligrams of sodium in a tablespoon of dark brown miso. But you can choose a less salty variety. The easy way of distinguishing is by looking at the colors. Avoid the dark brown type; light-brown (2,160 milligrams sodium per tablespoon) or white miso (1,000 milligrams sodium per tablespon) would be less salty. Also, mugi miso has 1,800 milligrams of sodium per tablespoon. Another secret of making less salty miso soup is to add a lot of ingredients. Most of all, the ratio of soup per cup will be decreased if you use plenty of vegetables, compared with selecting only wakame seaweed. Making thick dashi (Japanese style soup stock) is also a good way to create tasteful miso soup without adding too much miso.

You can find miso in Oriental stores or health food stores. Ready-made miso soup might be more common on a regular supermarket shelf, but most of these in-clude fish ingredients. Furthermore, convenient miso soup is not as delicious as one you would make yourself. Miso soup is very simple to cook. Boil ingredients in the dashi (stock), then add miso. That's it. If you want a good soup, however, you should remember some secrets behind the simplicity, just as with cooking other Japanese dishes. Here are some tips to help you make great miso soup. · When you add miso into dashi, put miso in a ladle and stir it with some dashi at first. If you skip this process, the miso won't dissolve well. · Add miso little by little. I found that the miso sold in the US is saltier than Japanese miso (this means VERY salty), so be careful, especially if you want a low-sodium soup. · Never boil the soup after putting miso into the dashi. It spoils the flavor of the miso. · Make sure to serve miso soup hot. · Create a good combination of ingredients. Seasonal vegetables are preferable.

· Consider the possible combinations of miso and other ingredients. · If possible, add suikuchi, a condiment, which is used for adding to the aroma. Suikuchi may be thinly cut long green onions or welsh onions, grated ginger, thinly cut Japanese basil (shiso), yuzu (a sort of citron) peel, shichimi (seven-spice chili), or roasted sesame seeds. Most of these are available in Oriental stores. Suikuchi is not necessary, but it increases miso soup flavor double, triple, or more! · There are recommended combinations of miso soup and suikuchi, so please refer to the following recipes if you are a beginner at miso soup cooking. · Avoid leaving miso soup overnight, because "fresh" miso soup is definitely the best. If you are eating left- over miso soup, add a little more suikuchi than usual. · If the package is not opened, miso can be preserved at room temperature. Once you use miso, keep it in a refrigerator and seal the package with plastic wrap. Finish miso as soon as possible.

(Vegan Style dashi) (Serves 4-5) Though Japanese usually make soup stock with kombu and katsuobushi (shaved dried bonito fish), or niboshi (small dried fish), this Zen Buddhist style soup is satisfying enough. Kombu (kelp) seaweed and dried shiitake mushrooms are great for making tasty soup. I recommend keeping dashi in the refrigerator or freezer, to use anytime you want. 5 cups water 5 pieces kombu seaweed (each about 1-inch long), cut in thirds crosswise, and cleaned with a slightly damp paper towel or cloth For making delicious soup stock, you should buy high quality dashi-kombu, thick and straight, as much as possible 5 dried shiitake mushrooms, cleaned and rinsed Place water in a saucepan. Soak the kombu and shiitake mushrooms in the water for at least 15 minutes, until they become tender enough. (If time permits, more than three hours to overnight is much better.) Heat the water over high heat and reduce heat once it boils. Remove kombu just below boiling point. After around five minutes, remove saucepan from the heat.

The boiling time depends on the size of shiitake mushrooms and the soaking time. Remove the shiitake mushrooms from the water, and save them for use in other recipes. Notes: Kombu and dried shiitake mushrooms are available in Oriental stores. You can make dried shiitake mushrooms by drying raw shiitake mushrooms in the sun for a couple of days. You can make the soup stock with one ingredient, kombu or dried shiitake mushrooms. In this case, double the portion of the chosen ingredient and soak longer. If you cook with only shiitake mushrooms, it's better to soak them in warm water. For making thick dashi, increase the ingredients or soak them longer. Total calories per 4 servings: 29 Fat: <1 gram Miso Soup with Daikon (Serves 4) Especially good for a winter dish. Oriental people believe miso and daikon make the body warm, and I believe it really works!

4 cups of vegan style dashi (see first recipe above) 2/3 pound of daikon*, julienned 1-3 teaspoons of miso (all types can be used, but in winter, shiro miso would be the best) Recommended suikuchi: Grated ginger, thinly cut welsh onion, thinly cut Japanese basil (shiso), yuzu peel, shichimi (seven-spice chili), or roasted sesame seeds Place dashi in a saucepan. Put daikon into dashi and boil them together. Remove scum. When daikon becomes tender, reduce the heat and add 1 teaspoon of miso at first. Taste and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot. *You can find daikon at supermarkets or Oriental stores. If you can get daikon with leaves, use the leaves, too. In this case, cut daikon leaves into bite size pieces and first lightly stir-fry them with a little vegetable or sesame oil. Add them to dashi before adding miso.

Recommended arrangement of ingredients: Daikon and wakame, daikon and spinach, daikon and satoimo (Japanese taro), etc. Total calories per serving: 39 Fat: <1 gram Miso Soup with Potato and Onion (Serves 4) Typical American vegetables can make savory miso soup, too! 4 cups of vegan style dashi (see first recipe above) ½ pound potato, peeled and cut into small pieces ½ pound of onion, sliced 1-3 teaspoons of miso (any type can be used) Recommended suikuchi: Thinly cut welsh onion, thinly cut Japanese basil (shiso), shichimi (seven-spice chili), or roasted sesame seeds Place dashi in a saucepan. Add potato and onion to dashi and boil them. Remove scum. When the vegetables become tender, reduce the heat and add 1 teaspoon of miso at first. Taste, and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot.

Recommended arrangement of ingredients: Potato and wakame, potato and snow peas, onion and wakame, etc. Total calories per serving: 96 Fat: <1 gram Miso Soup with Tofu and Wakame (Serves 4) This is the most basic style of Japanese miso soup. Master it first! 4 cups vegan style dashi (first recipe above) 1 ounce wakame (dried seaweed, available at Oriental specialty stores) 10 ounces tofu (any type), diced 1-3 teaspoons of miso (any type except shiro miso) Recommended suikuchi: Thinly cut long green onion or welsh onion, grated ginger, thinly cut Japanese basil (shiso), yuzu (Japanese citron) peels, shichimi (seven-spice chili), or roasted sesame seeds Place dashi in a saucepan and boil. Add wakame to dashi. Next, put tofu into dashi. When dashi boils, reduce the heat and add 1 teaspoon of miso at first. Taste, and if you need more miso, add it little by little. Remove the pan from the heat before the miso soup boils again.

Put a pinch of suikuchi on miso soup. Serve hot. Recommended arrangement of ingredients: Tofu and snow peas, tofu and chopped green long onions, tofu and chopped Chinese chives, wakame and snow peas, wakame and potato, wakame and onion, wakame and green onion, wakame and bean sprouts, wakame and spinach, wakame and daikon, wakame and Chinese chives, etc. Total calories per serving: 83 Fat: 4 grams Miso Soup with Eggplant (Serves 4) Eggplant miso soup is recommended for the summer season or the beginning of autumn. In Oriental medicine, eggplant has the function of cooling down the body heat. Just for this miso soup, simple is best. I suggest not mixing any other ingredients with eggplant, except suikuchi. 4 cups of vegan style dashi (first recipe above) 1/3 pound of eggplant, caps removed and cut into bite size pieces. If possible, grill lightly. 1-3 teaspoons of miso (all types except shiro miso.

Brown miso would be the best) Recommended suikuchi: Grated ginger, thin- ly cut Japanese basil (shiso), shichimi (seven-spice chili), or roasted sesame seeds Place dashi in a saucepan and boil. Add eggplant to dashi. When eggplant becomes tender, reduce heat and add 1 teaspoon of miso at first. Taste, and if you need more miso, add it little by little. Remove the pan from the heat before miso soup boils again. Put a pinch of suikuchi on miso soup. Serve hot. Total calories per serving: 35 grams Fat: <1 gram Miso The World's Healthiest Foords are health-promoting foods that can change your life. Watch for the launch of our new WHFoods 7-Day Meal Plan on January 23rd! The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health.

Miso What's New and Beneficial About Miso Miso is typically considered to be a high-sodium food, since one teaspoon of miso often contains 200-300 milligrams of sodium. However, recent research has shown that in spite of its high-sodium content, miso does not appear to affect our cardiovascular system in the way that other high-sodium foods sometimes can. In recent animal studies, for example, identical concentrations of salt (sodium chloride) obtained from miso versus table salt were discovered to have very different impacts on blood pressure. High-salt diets that derived their high salt level from table salt raised blood pressure in these animal studies, but high-salt diets that derived their high salt from miso did not. Recent human studies on miso intake among Japanese adults have also shown that miso-containing diets tend to lower risk of cardiovascular problems, despite the high-salt content of miso. Reasons for this unique relationship between miso and our cardiovascular system are not yet clear.

However, some researchers have speculated that the unique soy protein composition of miso (including peptide building-blocks of protein that get formed from soy proteins when the beans are fermented) is one of the key reasons for the cardiovascular support provided by miso. Since miso is seldom eaten alone, other cardio-supportive foods in miso soups and miso stir-fries might also play an important role in these research findings. Some of the health benefits provided by soy foods depend on the ability of bacteria or other micro-organisms to break down two of the soy's isoflavones - daidzein and genistein—into related compounds (for example, equol). Interestingly, recent research has shown that many different strains of the fungus Aspergillus oryzae—by far the most widely-used fungus in the fermentation of miso—are capable of breaking down both daidzein and genistein. This finding is great news for anyone who already enjoys miso, or is considering adding miso to their diet.

If micro-organisms used in miso fermentation don't break down some of the daidzein and genistein into other compounds like equol, it's up to the micro-organisms in our digestive tract to do so. While it is fantastic when we have the right balance of micro-organisms in our digestive tract to help us get optimal nourishment and health benefits from our food, those conditions don't always hold true. So it can be very helpful when a miso-fermenting fungus like Aspergillus oryzae helps breaks down the daidzein and genistein before the miso ever reaches our digestive tract! The list of research-documented antioxidants in miso is growing! In addition to conventional antioxidants like the minerals zinc and manganese, miso is now known to contain phytonutrient antioxidants including phenolic acids like ferulic, coumaric, syringic, vanillic, and kojic acid. Particularly interesting are new additions to the list of miso antioxidants that are related to its fermentation. In several recent studies, the amount of some specific antioxidants in miso appears to increase when fermentation is carried out for a longer period of time.

DDPH (2,2,-diphenyl-1-picrylhydrazyl) antioxidants appear to be one category of miso antioxidants that increases with prolonged fermentation. These particular free radical scavengers may be more plentiful in miso that has been fermented for many months—or even several years—in comparison to miso that has only been fermented for one to three months. While the jury is still out on the overall antioxidant benefits of miso pastes with varying lengths of fermentation time, the jury is not out on the impressive antioxidant benefits that are provided by this widely enjoyed food. WHFoods Recommendation We encourage you to think about miso made from soybeans as part of your legume intake. Like other legume-based foods, soy miso is a good source of fiber and protein and a great way to increase your overall nourishment. Many public health organizations—including the American Diabetes Association, the American Heart Association, and the American Cancer Society—recommend legumes (the category in which soybeans are classified) as a key food group for preventing disease and optimizing health. The 2005 Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services (USDHHS) and the U.S.

Department of Agriculture (USDA) recommends 3 cups of legumes per week (based on a daily intake of approximately 2,000 calories). Because 1 serving of legumes was defined as 1/2 cup cooked, the Dietary Guidelines for Americans come very close to this as they recommend of 1/2 cup of cooked legumes on a daily basis. Based on our own research review, we believe that 3 cups of legumes per week is a very reasonable goal for support of good health. However, we also believe that optimal health benefits from legumes may require consumption of legumes in greater amounts. This recommendation for greater amounts is based upon studies in which legumes have been consumed at least 4 days per week and in amounts falling into a 1-2 cup range per day. These studies suggest a higher optimal health benefit level than the 2005 Dietary Guidelines: instead of 3 cups of weekly legumes, 4-8 cups would become the goal range. Remember that any amount of legumes is going to make a helpful addition to your diet.

When adding soy miso to a soup or stir-fry, you can treat two tablespoons of soy miso as the equivalent of approximately one-quarter cup of a legume. But rather than trying to replace your intake of other legumes (like whole soybeans or black beans or lentils) with soy miso, we recommend that you think about soy miso as a highly nutritious addition to your diet that is helping to maximize your health benefits from the legume family of foods. We recommend selection of certified organic soy miso. For miso produced within the U.S., one of the major reasons we like certified organic soy miso is the widespread use of genetic modification in non-organic soybeans. Genetically modified (GM) soybeans have reached 90% market penetration in the U.S. For miso produced in other countries like Japan or Korea, even though the likelihood of genetic modification might be less, we still like certified organic soy miso due to the lower risk of unwanted contaminants like pesticides. In the case of non-U.S. soy miso, you may not find the USDA organic seal, but you should still look for the words "certified organic" or "organic certified" on the label.

Miso, vitamin B2 3% This chart graphically details the %DV that a serving of Miso provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Miso can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Miso, featuring information over 80 nutrients, can be found under the Food Rating System Chart. References Health Benefits In comparison to research on soybeans and their overall health benefits, research specific to miso is much less common. In addition, research on miso is complicated by the fact that human intake of miso can be difficult to measure in isolation since miso is usually consumed as part of a soup, stir-fry, or other dish.

(For example, when participants in a study provide information about their intake of miso soup and scientists analyze the nutritional and health benefits provided by miso, the outcome can be confusing since other foods contained in the miso soup like tofu or sea vegetables might also have been responsible for the nutritional and health benefits.) Still, as an overall observation, we believe that intake of soy miso shows a preponderance of health benefits and perhaps even stronger health benefits than soyfoods in general. We also suspect that these potentially stronger health benefits may be related to fermentation of soy miso by micro-organisms like the fungus Aspergillus. Overall Nutrient Benefits Soy miso is a very good source of manganese and copper as well as a good source of zinc (all three are important mineral antioxidants). It is also a very good source of the mineral phosphorus as well as a good source of protein and dietary fiber. In addition to these conventional nutrients, soy miso is also an important source of phytonutrient antioxidants including phenolic acids like ferulic, coumaric, syringic, vanillic, and kojic acid. An especially interesting group of antioxidants in soy miso is the group of antioxidants related to miso fermentation.

In several recent studies, the amount of some specific antioxidants in soy miso appears to increase when fermentation is carried out for a longer period of time. DDPH (2,2,-diphenyl-1-picrylhydrazyl) antioxidants appear to be one category of miso antioxidants that increase with prolonged fermentation. These particular free radical scavengers may be more plentiful in miso that has been fermented for many months—or even several years—in comparison to miso that has only been fermented for one to three months. food. Like other soy-based foods, miso can provide us with a wide variety of phytonutrients. Many of these phytonutrients can function as antioxidants and anti-inflammatory substances. Due to differences in starting ingredients, micro-organisms used for fermentation, and total fermentation time, not all of the phytonutrients listed below are contained in all varieties of soy miso.

But the list below provides a good overview of substances found in all forms of soy miso combined: Flavonoids and Isoflavonoids soyasaponins (group A and group B) soyasapogenols Cardiovascular Benefits Most of the heart-related research that we have seen on miso has involved population groups in Japan, and so it is difficult to say if these research findings also hold true for other population groups. In one large study involving 40,462 Japanese participants and lasting for more than 10 years, intake of miso was found to associated with decreased risk of one major type of stroke (cerebral infarct, or CI). This health benefit from miso held true despite miso also emerging as a major source of dietary salt in the study. These findings are fascinating, because ordinarily, a certain percentage of the Japanese population would be expected to be salt-sensitive and to have blood pressure undesirably increased by high intake of salt. Increase in blood pressure, in turn, would be expected to be a possible risk factor for CI. Yet miso was been found to lower risk of CI—a result that is unusual for a high-sodium food.

Animal studies have repeatedly shown this same result for miso versus table salt intake. Animals consuming a 2.3% table salt (sodium chloride) diet and animals consuming a 2.3% salt-from-miso diet have not experienced the same results. Salt-from-miso diets have not been found to raise blood pressure, even when they provide an equal amount of salt as high table salt diets. Researchers speculate that the difference may be related to a combination of factors, including soy proteins, peptides, isoflavones, and diverse antioxidants found in soy miso. In addition, researchers point to the potentially key role of fermentation in transforming soybean content and rendering it more capable of cardiovascular support. Further research is needed to clarify all of these issues. Anti-Cancer Benefits This area of soy miso research remains controversial. On the one hand, we know that soy miso contains the isoflavone genistein, and we know that dietary intake of genistein is associated with decreased risk of certain cancers, including prostate cancer. Yet at the same time, we also have studies on soy miso intake that show no association between prostate cancer risk and level of soy miso consumed.

Or, to take another controversial example: if individuals who consume daidzein (an isoflavone found in soyfoods and other types of food) have the right type of intestinal bacteria inside of their digestive tract, we know that they will end up having some of this dietary daidzein transformed by their intestinal bacteria into a related compound called equol. We also know that micro-organisms used to ferment soy miso (including many different strains of the fungus Aspergillus oryzae) are capable of turning daidzein into equol during miso fermentation. In this way, soy miso can end up containing equol even before we eat it! This conversion of daidzein into equol by Aspergillus during miso fermentation was originally thought to have some reliable cancer-preventive benefits, but studies in this area have not reflected such a result. For example, in a study measuring risk of breast cancer among Japanese women, intake of miso soup was not found to reduce risk. Other studies have show a similar lack of risk reduction for colorectal cancer and prostate cancer based on intake of miso soup. We have not seen any research studies specific to miso showing increased risk of cancer in any form.

However, we are also unable to describe any clear anti-cancer benefits for soy miso based on the studies that we have seen. It's difficult for us to imagine negative consequences when taking a whole food like whole soybeans and allowing them undergo natural fermentation under safe conditions. We would expect a naturally fermented whole food to provide outstanding health benefits, including anti-cancer benefits. However, soy miso is definitely a challenging food to research. As mentioned earlier in this section, consumption of miso can be difficult to measure in isolation since miso is usually consumed as part of a soup, stir-fry, or other dish. In addition, miso is often consumed in relatively small amounts in comparison with other foods. We hope that researchers will continue to investigate possible anti-cancer benefits from miso intake, and devote more attention to this uniquely fermented form of soy. Digestive Benefits In some ways, it's accurate to think about soy miso as a food that has been "pre-digested." That's because Aspergillus and other micro-organisms used in fermentation of soy miso can help metabolize proteins, carbohydrates, and fats found in soybeans and transform them into smaller molecules that may be more easily digested.

In addition, depending on processing and fermentation methods, some soy miso can contain "friendly" bacteria like lactic acid bacteria (including various species of Lactobacillus) that might be helpful in supporting intestinal microflora. We have not seen large-scale, human research studies showing benefits of soy miso consumption for the digestive tract, but we would expect such studies to show digestive benefits based on the above factors. Hopefully, more attention will be given in future research studies to soy miso and its potential digestive benefits. Fermented Soy Foods and Vitamin K As described throughout this Health Benefits section, much of the nutrient support we get from fermented soy miso depends on the micro-organisms used in fermentation. While Aspergillus oryzae is often a premier micro-organism used in miso fermentation, other micro-organisms—including bacteria—can be highly important. Bacillus subtilis is one of these bacteria, and it is more commonly used in fermentation of Chinese miso than in Japanese, Korean, or Indonesian versions of this fermented soy food. From a health standpoint, one of the reasons that Bacillus bacteria are so interesting is their ability to create a form of vitamin K called menaquinone-7 (MK-7).

Vitamin K (in all forms) is an important nutrient for bone health. Sufficient intake of vitamin K is associated with decreased risk of osteoporosis, since this vitamin is involved with maintenance of bone mineral density and also with shaping of bone structure (through gamma-carboxylation). In the case of MK-7 (the form of vitamin K produced by Bacillus bacteria, and a member of the vitamin K2 menaquinone family), we know that higher levels of MK-7 in the blood correspond to lower risk of hip fracture in older Japanese women, and that higher MK-7 levels correspond to increased intake of soy foods that have been fermented with Bacillus bacteria. One fascinating aspect of Bacillus-fermented soy foods is the potential ability of these bacteria to stay alive in our lower intestine after these foods are consumed. We've seen one study in which 1.6-20 million Bacillus bacteria (per gram of feces) were found to remain alive up to 6 days following consumption of natto. If Bacillus bacteria from fermented soy foods can remain alive in our digestive tract, they may keep providing us with vitamin K benefits many days after their consumption.

It's important to remember that Bacillus bacteria are not used in production of all miso, and it can be difficult to determine which miso products have been fermented with the help of these bacteria. (Sometimes a call to the manufacturer may still not result in a clear answer here.) Our recommendation here is that you consider selection of Chinese miso products if you want to enjoy miso in your meal plan and you are paying special attention to your vitamin K intake, since Chinese miso is more likely to have been fermented with Bacillus bacteria. Description Miso is a Japanese word that means "fermented beans." Miso is usually found in the form of a thick paste, and the beans used during fermentation are almost always soybeans. During the soybean fermentation process, grains like barley, rice, or buckwheat might be added to achieve a certain flavor or other desired attribute, but in most situations, soybeans serve as the basis for miso fermentation.

(This basic role of soybeans in preparation of miso can sometimes be overlooked because many varieties of miso may take on the name of their added ingredients, like "barley miso" or "rice miso." Yet virtually all of these miso varieties will contain soybeans as a basic ingredient.) It's worth noting that under some circumstances, you might hear the word "miso" being used to refer to fermentation of a food other than soybeans. A good example is "fish miso." In this case, the term "miso" is being used to refer to the process of fermentation rather than the food being fermented. "Fish miso" is a term used to describe fish that has been fermented using the same basic fermentation process that can be used to produce soy miso, barley miso, or rice miso. This use of the word "miso" in relationship to fish is important, because it tells us something very special about the miso fermentation process. For many miso eaters, the magic of miso lies in the micro-organism used for its fermentation: Aspergillus oryzae.

This micro-organism is a particular type of fungus (a filamentous fungus, also called a "mold") that plays a special role in Japanese and other Asian cuisines. Long before scientists had developed ways of identifying and naming fungi like Aspergillus, cultures in China and Japan had developed special methods of fermenting soybeans (and other foods) that were practical and could be reproduced (assuring that the same mold was used, even though this mold was not yet scientifically identified). "Koji" was the term used to describe the end result when foods were fermented in this special way. When scientists eventually discovered that the Aspergillus fungus was the key micro-organism involved with koji fermentation, the word "koji" took on a second meaning. While remaining the name for the end-stage product, it also became the name for the Aspergillus fungus itself. Therefore, you can now hear the word "koji" being used to refer to end-products of Aspergillus fermentation like miso or sake or soy sauce, as well as to the Aspergillus mold itself.

You can also hear the word "koji" being used to refer to a grain-based starter that is used in the production of the above foods (including soy miso). When "koji" is used to refer to this starter, Aspergillus mold has usually been added to rice that has been pre-soaked and pre-cooked. The result is of this Aspergillus-fermented rice is called "koji." For a second stage fermentation into miso, "koji" starter is then added to soybeans that have also been soaked and cooked, and the entire mixture is allowed to age and ferment into miso. As you can see, the word "koji" can take on a variety of meanings. But these different meanings tell us something important about miso, namely, the special role played by the Aspergillus fungus in its fermentation. Despite this primary focus on Aspergillus mold in fermentation miso, other micro-organisms are sometimes used in addition to Aspergillus during miso fermentation. The fungus Zygosaccharomyces rouxii is one of these micro-organisms.

Other fungi include Pichia guilliermondii, Clavispora lusitaniae, Absidia corymbifera, and Candida etchellsii. Bacteria may also be used in the fermentation process. In the case of Japanese fermented soy pastes, Tetragenococcus halophilus and Staphylococcus gallinarum are bacteria sometimes used in fermentation. In the case of Chinese fermented soy pastes, species of Bacillus bacteria are more commonly used. The texture of miso is usually paste-like and relatively thick, along the lines of peanut butter. But the color and taste can vary widely, depending on many fermentation-related factors. In terms of color, the lightest color miso is usually white or beige. This lighter color is often due to inclusion of a large amount of white rice during the fermentation process. When the word "koji" is used to refer to a miso starter made from rice and Aspergillus, white miso is also sometimes described as containing a large amount of koji.

(If the koji has been made from Aspergillus fermentation of roasted rice flour, it may become light brown in color, but is often still included in the category of white miso.) Another factor contributing to lighter color of white miso is shorter fermentation time. White miso is usually fermented for a much shorter period of time than darker-colored miso. (In some cases, a white miso may be fermented for a time period as short as several weeks, while a dark miso might be fermented for many months or even several years.) In terms of taste, white miso is usually the sweetest variety of miso. Some people also consider it to be the most versatile for cooking since it lacks the stronger flavors found in darker varieties of miso. In Japanese, the name for white miso is "shiromiso." When a miso like white miso is made with a large amount of rice, you may also hear it being referred to as "kome miso," since "kome" is the word for rice in Japanese. When soybeans are fermented together with barley, the result is usually a miso that is yellow (or very light brown) in color.

Since the Japanese word "mugi" can be used to refer to the general category of cereal grains (including barley and wheat), you will sometimes hear yellow miso being referred to as "mugi miso." Sometimes a small amount of white rice is also included during fermentation of yellow miso. One very popular yellow miso is Saikyo miso, traditionally made in the south-central region of Japan (the Kansai region). In terms of color, the next major category of miso is red miso, sometimes called "akamimso" since "aka" means "red" in Japanese. Red miso may actually be a very dark brown or reddish brown in color, and it's usually (but not always) more salty than white or yellow miso. If a red miso is actually a very dark reddish brown in color, the brownish color may be the result of soybeans having been steamed prior to fermentation. While barley, rice and other grains may be used in the production of red miso, it is usually characterized by a very high percentage of soybeans, and for this reason is sometimes referred to as "mame miso" (since "mame" means "bean" in Japanese).

Dark brown and red miso usually get their strong flavors from longer periods of fermentation. In some cases, fermentation or dark soy miso may involve three years or longer. For example, Hatcho miso made by the Hatcho Miso Company in Okazaki, Japan (Aichi prefecture) is fermented in 200-year-old vats over a period of three winters. Remember that regardless of the many names you may hear for different varieties of miso, virtually all include soybeans as a basic ingredient.

Other names you might hear for different varieties of miso include: genmai miso (brown rice-containing miso) soba miso or sobamugi miso (buckwheat-containing miso) taima miso (hemp seed-containing miso) natto miso (chutney-type miso that usually containing barley and ginger) In China, miso is usually referred to as "taucheo," "dajiang," "doujiang" or just "jiang." In Korea, miso may be referred to as "jang" or "dwenjang." In Indonesia it is called "tautjo" or "tauco." Given this rich history of miso varieties and names across Asia, the Codex Coordinating Committee for Asia (CCASIA, part of the Food and Agriculture Organization/World Health Organization of the United Nations) has actually set food quality standards for fermented soy paste that include fermentation by naturally-occurring or cultivated micro-organisms and other production factors. While the United States is a member of the Codex Commission that works to help develop international food standards, we're not aware of any commercially available miso products in the U.S.

that show compliance with CCASIA standards on their labeling. Still, we are glad to see attention being paid by an international organization to the quality of this unique and much-loved fermented food. History The style of fermentation used with miso is most likely to have originated in China several thousand years ago. Following its development in China, this style of fermentation is believed to have made its way into Japan as early as the 10th century B.C. It's difficult to overestimate miso's rich history. From rulers and priests and Buddhist monks to military personnel and everyday citizens, miso found its way into the heart of many Asian cuisines very early in the development of the cuisines. It is especially popular in the form of miso soup (often containing tofu and sea vegetables as well). One key event in miso's history was the development of a process that could keep the spores from the Aspergillus mold alive, uncontaminated, and practical to transfer from place to place. Ash from the burned leaves of certain hardwood trees turned out to be a helpful material for storing the mold spores (sometimes called conidiospores) and transporting them to miso fermentation facilities.

Today miso is produced worldwide, and not just in Asia. Much of the miso produced in Asia countries is actually consumed in Asian countries. In Japan, for example, approximately 1,600 facilities manufacture miso, and total production reaches about 600,000 tons per year. From this total amount, however, less than 1% is usually exported outside of the country. Many soy miso pastes available for sale in the U.S. have actually been made in the U.S., although it is also common to find soy miso imported from Japan and Korea. How to Select and Store Miso is generally sold in tightly sealed plastic or glass containers. Some stores also sell it in bulk containers. To check for freshness, look for a sell-by date listed on the container. In addition, check the label to make sure there are no additives such as MSG. The type of miso that you purchase should depend both on personal preference as well as intended use. Since darker color miso is stronger and more pungent in flavor, it is generally better suited for heavier foods. Lighter colored miso is more delicate and oftentimes more appropriate for soup, dressings, and light sauces.

Miso should be stored in the refrigerator in a tightly sealed container where it can keep for up to one year. You can expect to find certified organic miso at most large supermarkets and natural food groceries. However, in practice, few organic miso pastes appear to display the USDA organic logo, mostly likely because the miso has been certified as organic by an independent third party. In the case of miso imported from Japan, organic certification often involves the Japanese Agricultural Standards (JAS) system. As is our recommendation for all WHFoods, we encourage you to purchase certified organic miso to lessen your risk of exposure to unwanted contaminants in your miso. How to Enjoy A Few Quick Serving Ideas Miso soup is quick and easy to prepare. Heat miso paste and water over low-medium heat. Eat as is or add in some traditional fixings including shiitake mushrooms, tofu, scallions, burdock, carrots, and daikon radish. Miso-tahini sandwiches are one of our favorites. To make your own, just spread miso on a piece of bread and then top with tahini. Enjoy as is or add sliced avocado. Use miso as an ingredient in marinades for meat, fish, poultry or game.

Carry dried miso soup packets with you and enjoy them as a pick-me-up coffee substitute. Combine a little miso with olive oil, flax seed oil, ginger and garlic to make an Asian-inspired dressing that can be used on salads or cold grain dishes. WHFoods Recipes That Feature Miso

Question: Miso soup originated in which country?
Answer: Japan