I love mushrooms, and shiitake happen to be my very favorite! This Shiitake Miso Soup offers a delicious and amazingly healthy combination of mushrooms, tofu, miso, seaweed, and vegetables.
The Chinese have used the shiitake mushroom for medicinal purposes for over 6,000 years. It is the second most commonly cultivated mushroom in the world and is a symbol of longevity in Asia.
The American Cancer Society notes that shitake mushrooms seem to have some anti-tumor effect on lab animals but adds that further studies are needed to determine their use in humans. The organization notes that these effects may come from the mushroom’s ability to boost the immune system. They contain a compound called lentinan, which has been shown to strengthen the immune system’s ability to fight infection and disease. The American Cancer Society says that lentinan can actually reduce and slow the growth of cancer cells while increasing activity to combat tumors by activating certain cells and proteins that attack cancer.” —Live Strong
The shiitake mushrooms in this soup add vitamin D, an important nutrient for cancer prevention.
Miso, also known as soybean paste, is a traditional Japanese food. It is most commonly used for making miso soup and can be found in many grocery stores and most Asian markets. This recipe uses white miso which has a mellow, slightly sweet flavor.
Nutritional information: 92 calories, 2.8 g fat, 5.4 g protein, 2.8 g fiber
Recipe from The Cancer Survivors Guide by Dr. Neal Barnard.
Other Great Soup Recipes:
- 5 cup vegetable broth
- 1 cup shiitake mushrooms (dried or fresh)
- 1 pkg silken tofu
- 1 sheet nori
- 2-3 tsp ginger peeled and grated
- 2 cups small broccoli florets
- 1 cup carrots julienned or grated
- 3-4 Tbsp white miso
- salt, to taste if needed
Pour veggie broth into a large soup pot and bring to a boil. Remove from heat, add the dried mushrooms, cover, and let stand 20 minutes, or until mushrooms have softened. If using fresh mushrooms, you can skip this soaking part.
Remove the re-hydrated mushrooms from broth with slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.
Slice broccoli into small florets and grate carrots.
Slice tofu into 1/4" cubes. Cut nori sheet into 1" squares using scissors. Helpful hint: if your nori has become softened over time and needs to be crisped back up, simply hold sheet over the heat of a stove eye or a toaster for about 30 seconds. It will become crunch and crisp again!
Add tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes.
Add the mushrooms, broccoli, and carrots. Cover and simmer for 1 minute, just until the broccoli turns bright green.
Miso is a traditional Japanese food and can be found in natural food stores and Asian markets. It is commonly called soybean paste and has a mellow, slightly sweet flavor.
Transfer 1 cup of the broth to a bowl.
Stir in the miso with a fork until it is completely dissolved. Pour the dissolved miso into the soup and stir until it is well incorporated.
Stored in a covered container in the refrigerator, it will keep up to 1 week.
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