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25 August, 2017

Is Miso Soup Low Carb?

Posted in : soup on by : lazylowcarber

The answer is – yes it can be, as long as you put low carb ingredients.

One bowl of basic Miso Soup you drink at Japanese restaurants (no bulky ingredients, maybe just a bit of wakame-seaweed and small bits of tofu) are likely to be low carb assuming you only consider miso as your main ingredient.  1 bowl of miso soup uses about 1 tablespoon of miso (16g or less) and that is about 3g of net carbs.

So, I drink miso soup often because I grew up with it and I feel so energised after drinking it.  I sometimes put lots of ingredients like pork slices and non-starchy veggies and tofu. That is a meal in itself. If you put low carb noodles it becomes super filling.

Here is the traditional way of making miso soup, without using fish broth powder. Next week I will share with you the lazy way of making miso soup.

Miso Soup, the traditional way (Kombu & Bonito Flake based):

The Broth

10g (about size of a small hand) of kombu (dried kelp)
handful of Bonito Flakes
3-4 cups water

Leave the kombu Boil it. Once it starts boiling, put a handful of bonito flakes. Turn off the heat.
Wait until the bonito flakes sink to the bottom of pot. Use a strainer to separate the broth and the kelp & flakes (these can be used to make a home-made furi-kake, so squeeze out the water and keep it aside).

Miso Soup (for  2 people)

Ingredients:
1 1/4 – 1 1/2 cups of broth
2 tablespoon Miso Paste
Tofu, cut in bite size squares
Dried Wakame (seaweed)
Green onions (chopped)

(1) Heat broth and tofu in a pot
(2) Have the seaweed ready (about a tablespoon) in a miso soup bowl like this one – wooden one is the best!
(3) When (1) boils, scoop about 2 tablespoon of miso and use a chopstick to dissolve it in the boiling broth.
(4) pour the miso soup into the wooden bowl in (2) and add a spoonfull of green onions

You can add any kind of meat, tofu noodles, lots of veggies too! If you’re adding bulky veggies like daikon and carrots, add them in step (1). For leafy veggies like spinach add it after the broth boils.

There are different ways to make a broth. If you are vegetarian, instead of the bonito flakes you can use Dried Shiitake Mushroom. In that case, you can soak it overnight with Kombu or at least 30 minutes. Once it’s soaked up you can slice and eat it as an ingredient too.

 

 

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