Today more than ever, people around the world are adopting a healthy, plant-based lifestyle. For me, I make this choice on the daily for my health and for the environment. I can't even begin to describe the difference it has made for me, physically, mentally and especially for my immune system. If you have been giving the plant based lifestyle some thought lately, now would be the optimal time to do it :) restaurants everywhere have upped their game and are catering more and more to vegetarians and vegans, and dedicated restaurants are closer to you than you might think. For those staying in, I am preparing some delicious recipe ideas for you guys, starting with a vegetable Miso soup :)
You can make this your own and add in as many vegetables as you like. Bear in mind, for a balanced meal, it's recommended you add in at least half a plate of vegetables, a quarter of a plate dedicated to protein, and another quarter dedicated to healthy carbs, whole-foods being the preferred choice (for example brown rice, wholemeal bread or pasta, etc).
Our protein source for this dish- Firm Tofu
I personally cut up all the vegetables first, and add the miso paste in later. This means the Miso cooks for a shorter period of time, and you can salvage all the good cultures in the Miso paste, rather than losing them to heat. There are a few varieties of Miso paste on the market. The one I choose is the Organic, Red Miso paste by Hikari. I find red Miso has a stronger flavour profile compared the white or yellow. I follow this rule of thumb: the deeper, more colourful your vegetables, the stronger their nutritional value will be. It is important to include all the colours of the rainbow in your meal planning though. But generally, the more colourful, the better.
For the veggies, I went with lots of greens- particularly Spinach, Bok choy, Kale, coriander, and then edamame beans and mushrooms. But you can tailor this to your own taste and preferences! The larger your variety in veggies, the better :)
ONTO THE RECIPE:
THIS RECIPES FEEDS UP TO 6 PEOPLE WITH NOODLES INCLUDED
8 Mushrooms, sliced
1 whole head of Kale, sliced (approximately 10 leaves)
4 tablespoons chopped coriander
1 cup edamame beans (I bought mine frozen and rinsed under cold water)
2 cups Spinach
2 heads of Bok Choy
1 Block Firm Tofu, cubed
10 cups water (I added enough to fill a pot until the veggies were submerged)
5 tablespoons of Organic Red Miso Paste (I add 1 tablespoon per 2 cups of liquid)
Buckwheat Soba Noodles (this is our whole food source Carb for the dish).
METHOD:
1. Place all prepped vegetables and tofu into a deep saucepan and fill with water. Bring to a boil, and reduce heat to medium low- just a simmer.
Allow vegetables to cook for 10 minutes.
2. After 10 minutes, your greens will have turned a deep, vibrant green colour. Turn off the heat, and add in your Red Miso Paste and stir to dissolve. Let this sit for 5 minutes.
3. In the meantime, cook your soba noodles per package instructions. Once cooked, add noddles to serving bowls, and ladle miso soup over the top.
That's it! :)
You can store any leftover Miso on the fridge for up to 4 days.