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Recipe: Miso soup with watercress and shiitakes

Dietitian's tip: Miso, a Japanese flavoring, is made by fermenting cooked soybeans. White and yellow misos are mild; dark varieties have more complex flavors.

SERVES 6

Ingredients

1 tablespoon olive oil
1 yellow onion, finely chopped
3 plum (Roma) tomatoes, peeled and seeded, then diced
1 tablespoon peeled and finely chopped fresh ginger
3 cloves garlic, minced
4 cups vegetable stock or broth
2 tablespoons white miso
1/4 pound firm tofu, drained and cut into 1/4-inch cubes
3 ounces fresh shiitake mushrooms, stemmed, brushed clean, and caps thinly sliced
1 cup watercress leaves
1 green (spring) onion, including tender green top, thinly sliced


Directions

In a large saucepan, heat the olive oil over medium heat. Add the yellow onion and saute until soft and translucent, about 4 minutes. Add the tomatoes, ginger and garlic and saute until the tomatoes are softened, about 5 minutes. Add the stock and bring to a boil. Reduce the heat to a simmer.

Whisk in the miso until dissolved. Add the tofu, mushrooms and watercress and simmer until the tofu is heated through and the mushrooms and watercress are softened, about 1 minute.

Ladle into warmed individual bowls and garnish with the green onion. Serve immediately.

Nutritional Analysis

(per serving)
Calories98 Monounsaturated fat2 g
Protein8 g Cholesterol0 mg
Carbohydrate7 g Sodium495 mg
Total fat4 g Fiber1 g
Saturated fat<1 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables2
Meat and meat substitutes1/2
DASH EATING PLAN SERVINGS

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Jul 8, 2008