Miso is one of the essential fermented condiments used in Japanese cooking. I have 15 delicious miso recipes that go way beyond miso soup on Chopstick Chronicles and I share more miso recipes in the book “Secret to Japanese cooking”. We are giving away the book to USA/Canada residents.
What is Miso?
Miso (pronounced me-so) is one of the staple condiments in a Japanese pantry. It is made from cooked soybeans, salt, water and grain (usually rice or barley) inoculated with Aspergillus oryzae, called “Koji” in Japanese. The fermentation process takes about three months minimum, and usually six to twelve months to mature.
Noteworthy Miso health benefits
Why is Miso is regarded as a superfood? Because of the long natural fermentation process not just creating a panorama of delicious new flavours and aromas, but it also transforms virtually all of their complex protein, carbohydrate, oil and fat molecules into readily digestible amino acids, simple sugars, and fatty acids. Reference: The Book of Miso: Savory Fermented Soy Seasoning
rich in high quality protein
good for your gut health
good source of essential vitamin B-12 for a plant-based diet
promotes long life and good health
Cooking with Miso: Unlimited Versatility
Each of the many miso varieties has its own unique flavour, aroma, colour, and texture. They go well beyond just making miso soup. For example, even just red miso would invite endless possibilities of usage such as miso-glazed salmon, miso butter onigiri rice balls. I hope that the post “15 miso recipes” on Chopstick Chronicles and the book give you some ideas for your own miso recipes. Reference: The Book of Miso: Savory Fermented Soy Seasoning
Miso is classified by its colour, ingredients or taste. By its colour: there are red miso (aka miso), white miso (shiro miso) and mixed miso (awase miso). Ingredients: miso classified as rice (kome miso), berley (mugi miso) or beans (mame miso). By its taste: sweet miso (amakuchi) and dry (karakuchi).
White Miso recipes (Shiro miso)
White miso is lighter in colour and sweeter than red. This is because the white miso is made with a higher percentage of koji and shorter fermentation periods. It is suited to making dressings, sauces and sweets due to its sweet flavour and light colour.
Mizuna salad with miso dressing
Miso glazed eggplant “Nasu Dengaku”
Miso butter grilled rice balls “Yaki Onigiri”
Onigirazu
Miso Caramel
Ozoni kansai region mochi miso soup
Red Miso recipes (Aka miso)
On the other hand, Red miso is bolder in flavour and darker in colour due to less koji being used and longer fermentation period. Therefore it works best for glazed meat and fish, marinade.
Saba misoni
Miso egg
Miso soup basics
Instant Miso soup bombs
Miso Katsudon
Miso soup with spinach and egg
Inari sushi (secret flavour “Kakushi aji)
Miso glazed salmon
Homemade Miso recipe
Because Miso is rich in flavour, high in plant-based protein and is Umami packed, it is available from supermarkets, health stores and Japanese/Asian grocery stores. Although it is readily available, if you can not access Miso, you may need to make one from scratch as I do. I choose to make my own so that I know my miso is made from organic ingredients and has no msg.
It is quite easy and fun to make and even though it takes at least 3 months to mature, it is totally worth your effort. So check out easy homemade miso paste recipe
The secret to Japanese cooking book giveaway! (USA/Canada only)
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Rich in nutrients: Miso contains many healthy vitamins and minerals like vitamin K, manganese, zinc, protein and calcium. Many of these nutrients support essential structures like the bones and nervous system. Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels.
It is believed that over three-quarters of people in Japan consume miso soup at least once a day. The origins of this popular dish can be traced back to ancient times. It became a 'daily meal' for the samurais during the Kamakura period (1185–1333), and, during the age of Japanese civil wars.
Red miso – known as 'aka miso' in Japanese, red miso paste is fermented longer than white and yellow miso, giving it a more intense flavor. It is also made of a higher percentage of soybeans than the other kinds of miso. Red miso is often used to make miso soup, especially in Japanese restaurants.
Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.
Miso consumption is generally safe for most people. However, it does contain a large amount of salt. Thus, it may not be a good choice for individuals who need to limit their salt intake due to a medical condition. Finally, most varieties are made from soybeans, which could be considered a goitrogen.
Some people may have an allergy to soy protein and will therefore need to avoid miso and other soy-based foods. Soybeans are considered to be goitrogenic. This means if you have a thyroid issue you may be advised to minimise your intake.
Is miso soup actually good for you? Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.
Two bowls a day may add a half teaspoon of salt to one's daily diet, yet those who had two or more bowls of miso soup every day appeared to have five times lower risk of becoming hypertensive.
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
The one big concern that some people have when it comes to miso soup is the high sodium content; with the average teaspoon of miso featuring between 200 and 300 milligrams of this blood-pressure-raising element, it can easily scare away those struggling with high sodium levels.
Both are salty and contain plenty of the same free-forming amino acids (which create that umami flavor) found in miso. For an easy miso substitute, blend a few tablespoons of either tamari or coconut aminos with a can of cooked chickpeas. If desired, season with additional sea salt.
This comes down to personal preference, although typical additions include crisp or sliced spring onions, tofu, wakame seaweed mushrooms, fish, and/or shellfish. The soup is generally served as a small portion side dish to complement a meal, such as a bowl of rice, sashimi or steak.
During the Kamakura period and the age of Japanese civil wars, miso soup was used by military commanders as field ration, thus giving birth to the custom of serving miso soup with everyday meals. The proper way to eat miso soup is quite different from western soups!
If you're looking to shed some pounds, you'll be glad to know that the nutritional profile of miso soup can support your weight loss goals. Not only is Miso soup great for digestive health but it is also low in calories, typically containing around 40-60 calories per serving.
Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.
Miso Tasty soups are naturally high in protein: they contain all the essential amino acids, despite being a vegan product, they are a great source of vitamin K and B2, and also of copper and manganese.
Introduction: My name is Terrell Hackett, I am a gleaming, brainy, courageous, helpful, healthy, cooperative, graceful person who loves writing and wants to share my knowledge and understanding with you.
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