Mushroom Miso Soup
An occasional series about curious ingredients…what can I make with seaweed and locally grown mushrooms?
Packed with antioxidants and beneficial nutrients, this nourishing miso soup should be part of your virus-fighting arsenal. And it makes the most of locally grown Fungi Farm’s gorgeous mushrooms!
Mushrooms: The powerful antioxidant selenium can be found in mushrooms, helping to support the immune system. Mushrooms contain B vitamins and some protein and fibre.
Tofu: Tofu is a good source of protein and contains all nine essential amino acids. It provides iron and calcium as well as beneficial minerals.
Miso: A fermented food, miso provides beneficial bacteria to the gut. Miso is a good source of B vitamins, folic acid, and vitamins E and K.
Kombu and arame: Seaweed or sea vegetables are naturally rich in iodine and the amino acid tyrosine, both which support thyroid function. It is rich in vitamins and minerals, including iron, thiamine, riboflavin and copper. Flavonoids and carotenoids and antioxidant vitamins A, C and E help protect against cell damage.
Ginger: Known to help fight viruses and ease digestive issues, ginger root is a valued medicinal plant. The main bioactive compound is gingerol, giving ginger powerful anti-inflammatory and antioxidant effects.
Garlic: An ancient medicinal plant, garlic contains sulfur compounds and antioxidants that benefit health. Garlic is thought to boost the immune system and reduce the severity of cold symptoms.
1 pint/600ml cold water
1 piece kombu, about the size of a postcard
A thumb-sized piece of fresh ginger
1 clove of garlic, smashed with the side of a knife to release flavour
1 tablespoon soy sauce or tamari
1 teaspoon sesame oil
1 heaped tablespoon miso paste
½ block (150g) silken tofu
60g Fungi Farm pink oyster mushrooms (other mushrooms, such as lion’s mane or shiitake, may be substituted)
Rinse and place the arame in a small dish and add cold water to cover. Leave to soak the while you prepare the soup – it will double in size.
Place kombu, ginger and garlic in a medium saucepan and cover with the pint of cold water. Bring just to a boil slowly, over low heat.
While the broth is warming up, slice the mushrooms into bite-sized pieces, discarding the woody ends. Cut the tofu into bite-sized cubes.
When the broth starts simmer, remove the kombu, ginger and garlic, add the soy sauce/tamari and sesame oil. Add the miso paste and whisk until dissolved.
Add the mushrooms and tofu and leave at a bare simmer for five minutes to gently cook the mushrooms. (Heating the miso to a temperature above boiling point damages the probiotics, lessening the nutritional benefits.)
Strain the arame strands.
To serve, ladle the soup into two bowls, top with a spoonful of arame, and eat immediately.