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Recipe of the Week

April 15, 2014

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plate_Small_question_mark.pngDid you know, miso is traditionally made from aged soy beans, but in recent years, supermarkets have been stocked with much more variety. Now you can find miso made from brown rice, chickpeas, barley, soy beans, and more. Lighter misos are typically sweeter and have been aged for less time than the darker, saltier misos.

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Big Miso Soup

Big Miso Soup

Traditional miso soup commonly only has a few ingredients: tofu, wakame, and scallions, so while it is delicious, it is usually not very filling! This miso soup is much different as it is filled with various veggies and extremely satisfying!

Makes 8 servings

Ingredients

4 cups vegetable stock or water
1 tablespoon minced fresh ginger
1 garlic clove, chopped
1/2 acorn squash, seeded, peeled, washed, and cut into bite-size pieces
2 ears fresh or frozen corn, shucked, silk removed, and quartered
1 medium onion, peeled and cut into eighths
2 carrots, peeled and cut into 1/2-inch wedges
1/2 head savoy cabbage, cut into 1/2-inch wedges
8 large mushrooms
1/2 pound fresh spinach, washed, tough stems removed
1 pound firm, low-fat tofu, cut into 1-inch squares
2 green onions, cut into 1-inch pieces
2 tablespoons red miso
1 tablespoon tamari or soy sauce
5 drops hot sauce, such as Tabasco sauce
1 juice of 1/2 lemon
salt, to taste
freshly ground black pepper, to taste

Directions

In a large pot, bring stock or water to a boil and add ginger and garlic.

Add squash, corn, onion, carrots, cabbage, and mushrooms and return to a boil. Cook at a low boil until cabbage and onions are three-quarters cooked, about 5 to 7 minutes. Add spinach, tofu, and green onions and return the soup to a boil. Cook until tofu is heated through and spinach is wilted, about 2 to 3 minutes.

Using a slotted spoon, transfer all the vegetables to a large warmed serving bowl, cover bowl, and keep in a warm place.

Add miso, tamari or soy sauce, hot pepper sauce, and lemon juice to the broth. Season to taste with salt and black pepper.

Pour the broth over the vegetables and serve immediately.

Per 1/4-cup serving: 140 calories; 35.5 g fat; 0.8 g saturated fat; 30.3% calories from fat; 0 mg cholesterol; 9 g protein; 22.5 g carbohydrates; 5.4 g sugar; 6.2 g fiber; 860 mg sodium; 195 mg calcium; 3.18 mg iron; 38 mg vitamin C; 3,099 mcg beta-carotene; 1 mg vitamin E

Source: La Grenouille, New York City, New York

Please feel free to tailor PCRM recipes to suit your individual dietary needs.


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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org