Soups & Stews

Miso soup is quick and easy to prepare; it is often ready to serve within 5 minutes. Almost any ingredient goes well in it. The hearty aroma of miso soup is as appetizing as that of coffee while its mellow, subtly pungent flavor and low calorie warmth help to start the day off right. By alkalizing the blood, miso soup is said to wake up the nervous system and offer abundant nourishment, stamina, and energy that last all morning. An aid to digestion and assimilation, it is also said to relieve acid indigestion and settle an upset stomach.
—Adapted from The Book of Miso, pg. 97.

When cooking with South River Miso it is important to remember that it is a living food. Each teaspoonful contains millions of active microorganisms which are beneficial to the dynamic digestion and assimilation of all foods.
To gain the full benefits of miso as a preventive medicine as well as a nourishing food, it should not be boiled or subject to prolonged cooking which diminishes its flavor and healthful benefits.

Aveline Kushi writes: “Miso may be enjoyed the year-round, although the varieties, ingredients, and cooking methods may change with the seasons. Because miso is so sweet and delicious, it is easy to overuse it. This produces a craving for liquid, fruits, or sweets to balance the miso’s strong salty content.”*

When seasoning with miso, cook the main ingredients of the soup first. Then reduce the flame to simmer. In a separate bowl mix the desired amount of miso with a soup ladle full of the cooking liquid. This will help to evenly season the soup. Return this diluted miso to the soup.

The taste of miso soup should be neither too salty nor too bland. The amount to use is determined by individual taste, but usually 1-2 teaspoons per cup of soup is a good measure. You can start by adding a small amount, then more if needed, but not so much that the soup tastes too salty. Miso should enhance the flavors of the soup but not overpower them.

Once miso has been added do not allow the soup to boil, but let it simmer for 3-4 minutes as the flavors mingle. Now your miso soup is warm and ready to serve with its life-giving forces intact.

*A Complete Guide to Macrobiotic Cooking

Miso Soup 101

Serves 4

1 medium onion, sliced in half moons
1 cup chopped kale, collards, watercress, or other seasonal greens
1 carrot cut into thin rounds
1 three-inch piece wakame sea vegetable for additional flavor and trace minerals (optional)
1 quart water
3-4 tablespoons of light or dark miso
Chopped scallion or parsley for garnish

Sweet Onion Soup

Serves 4

2 teaspoons sesame oil
4 large onions, thinly sliced
Pinch of sea salt
1 quart water
2 tablespoons Sweet White Miso and
2 tablespoons Three Year Barley Miso
Chopped parsley or scallion

Chickpea Leek Soup

Serves 4

1 medium leek sliced
2 carrots sliced
1 cup cooked chickpeas
1 three-inch piece wakame (optional)
4 cups water
11/2 tablespoons Chick Pea Miso
Chopped parsley for garnish

Autumn Sunset Soup

Serves 4

1 medium sized winter squash (Buttercup, Butternut, or similar type) peeled, seeds removed, and cubed
1 large onion sliced half moons
Pinch of salt
5 cups water
2 tablespoons Sweet White Miso
Chopped parsley for garnish

Orient Express Soup 

Serves 4

6 scallions sliced
1 carrot grated or small dice
1 cake of tofu cubed
2-3 pieces of dulse (optional)
1 quart water
4 tablespoons light miso
Fresh parsley chopped

Snowy Day Winter Soup 

Serves 4

2 medium onions, sliced
2 carrots sliced
2 parsnips sliced
1 cup cabbage sliced
1 cup chopped kale
1 tablespoon Three Year Barley Miso or Hearty Brown Rice Miso
1/4 teaspoon oregano (optional)
1 quart water
Fresh parsley chopped

Robust Barley Stew 

Serves 4

2 cups barley
1 cup diced celery
1 cup carrot, large dice
2 tablespoon sesame oil
1 cup onion, large dice
2 teaspoon dried basil
1 cup potato, large dice
3 tablespoons Three Year Barley Miso

Heat heavy soup pot over medium flame. Add barley and stir while roasting. (Takes about 5 minutes if pan is hot. Roasted grain will turn brown and have a nutty aroma.) Be careful not to burn the grain! Remove barley from pot and set aside.
In same pot sauté onion in sesame oil until golden brown. Add basil, carrot, and roasted barley; stir to coat all ingredients with oil. Add water, and bring to boil. Reduce flame and simmer for 45 minutes. In small bowl blend miso with 3-4 tablespoons liquid from pot. Reduce flame to low, add diluted miso, and simmer 3-4 minutes. Serve garnished with fresh parsley.