Sunday, October 11, 2009

Tofu and Wakame Miso Soup

It was about time that I put a recipe for my miso soup on here. Recently, a friend of mine gave me some homemade niboshi dashi which is a dried stock mixture of grated dried anchovies and grated kombu. It's best to use a fish stock for this recipe if you substitute, although I've used chicken gravy granules before successfully enough...

Servings for this recipe vary... I had it all for myself for breakfast, but depending on when you're eating it and what you're eating it with, it could probably serve up to 3 people!

Nutrition Data
The thing I would note most with this is that whilst miso soup is very healthy, and much healthier than many other food choices available, it is worth choosing low salt varieties of stock and miso. This nutrition data is only for the tofu and the miso, and with the assumption that you eat it all!
Calories: 146
Protein: 10.5
Fat: 7.2g
Carbohydrate: 10g
Dietary Fibre: 2g

400 ml of dashi stock (use the instructions according to your recipe)
6 pieces of wakame seaweed
150g silken tofu
1 heaped teaspoon of miso

  • I made the dashi by putting 2 rounded teaspoons of the homemade dashi in a saucepan with 400ml of water, and heating it to simmering point.
  • Whilst it is heating, cube the tofu and add this, together with 6 pieces of wakame.
  • Take out a tablespoon of dashi and mix the miso in this, then quickly stir it in just as the dashi is simmering.
  • Serve immediately.
If I was doing this properly or for other people, I would have strained the dashi before adding the other ingredients, but I don't usually bother when I'm being quick.

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