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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 247.6
  • Total Fat: 8.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 143.3 mg
  • Total Carbs: 32.0 g
  • Dietary Fiber: 6.7 g
  • Protein: 14.6 g

View full nutritional breakdown of Super Miso Soup calories by ingredient
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Super Miso Soup

Submitted by: SP_STEPF
Super Miso Soup

Introduction

This simple, hearty miso soup is full of superfoods like quinoa, kale, and turmeric, a powerful anti-inflammatory spice. This simple, hearty miso soup is full of superfoods like quinoa, kale, and turmeric, a powerful anti-inflammatory spice.
Number of Servings: 6

Ingredients

    1 T olive oil, divided
    1 block firm tofu, diced
    1 t black pepper
    1 large onion, chopped
    4 carrots, chopped
    4 large garlic cloves, minced
    1 T turmeric
    1/4 cup dried mushrooms, broken into bite-site pieces
    1/2 cup dry quinoa
    2 cups veggie broth
    2 cups water
    1 bunch kale, leaves only, chopped
    1/4 cup miso
    1 red bell pepper, chopped
    3 scallions, whites and greens chopped

Tips

Broiling the tofu creates a crispy outer layer that adds great texture. When you add the tofu to the pot, it will puff up slightly and soak up all the flavor in the broth. Don't skip this step!
Add miso at the end of the cooking process to protect the delicate probiotics it contains.
By adding the bell pepper just before serving, you retain its crunch.


Directions

Preheat the broiler. Pour 2 teaspoons of the olive oil on a baking sheet and add the tofu. Use your hands to evenly distribute the oil on the pan and the tofu.
Sprinkle on the black pepper. Place under the broiler.
Place a large Dutch oven or heavy-bottomed pot over medium heat. Add the remaining olive oil, then add the onions and carrots to the hot oil. Saute, stirring often, until the vegetables are tender, about five minutes.
Add the garlic, turmeric and mushrooms, and stir to combine.
Add the quinoa, broth and water, turn the heat to medium-high, cover and allow to simmer for 15 minutes.
After 15 minutes, remove the tofu from the broiler. (It should be slightly crispy on the top and bottom. If it starts to burn, remove it from the oven and set aside until the quinoa is cooked.)
Add the kale and tofu to the pot, reduce heat to medium, and cover.
Once the kale is tender (about 3 minutes), remove the lid and whisk in the miso. Turn off the heat, add the peppers and scallions, and serve immediately.
Each serving is 1 2/3-cups.

, about 1 2/3 cups each






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Member Ratings For This Recipe

  • GRAMMY219


    32 of 36 people found this review helpful
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    Please don't rate recipes unless you have tried them. Saying you'll change ingredients before trying the recipe is not helpful. Thanks - 4/25/12

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  • MCKERR68

    Incredible!
    13 of 13 people found this review helpful
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    I hate kale, onions and mushrooms. By all logic I should hate this soup. But I'm always looking for recipes that are nutritional heavy-hitters, like this one, and I convinced myself that I had to at least try it. SO glad! The flavor and texture were great, and it was very satisfying. A keeper! - 5/3/12

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  • HUSKERSALAD

    Bad
    8 of 9 people found this review helpful
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    I used yellow miso. The tofu remained chewy in the soup. The turmeric was overwhelming and numbed my tongue. I wanted to like this but I couldn't. - 2/6/13

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  • SIFAKA1


    8 of 10 people found this review helpful
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    The recipe doesn't specify the type of miso to use. The flavor profile could vary greatly depending on that alone. Are we talking white, yellow, or red (or a combination)? My current go-to miso soup uses a combo of white and red, but the red is just a small amount since it has such a strong flavor. - 4/25/12

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  • PATRICIAANN46

    Incredible!
    6 of 7 people found this review helpful
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    Excellent!!! I didn't change a thing. - 4/25/12

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  • THINKFLOWERS

    Incredible!
    4 of 4 people found this review helpful
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    Really Great - I toasted the tofu on a griddle instead of baking it in the oven; this gave the cubes a crispier surface. Also used 4 cups of organic vegetable broth because the aseptic containers are available in 4 cup containers. Grateful that I have leftovers to enjoy for the next 2 days. - 1/31/13

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  • AMYCANTTYPE


    4 of 4 people found this review helpful
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    For the girl who asked you can get miso at your local health food store and sometimes in your grocery store in the vegetable section or in the asian food section. If you cannot find it there than online works. I prefer white miso because it is the mildest flavor - 4/25/12

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  • ELLIEJOSIE

    Very Good
    3 of 4 people found this review helpful
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    I didn't use tumeric; used minced ginger. I didn't have Quinoa, but used a multigrain mix I had on hand. I used more water, more broth, and less kale and onion (I was just a bit short).

    We all loved it, served it with bread, jam, fruit, cream, and olives. - 7/6/12

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  • RUTHEY01

    Very Good
    2 of 2 people found this review helpful
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    I ditched the tofu and used black beans for the protein. I don't really like tofu unless I go to a Mongolian Grill and need protein with all the veggies. - 4/25/13

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  • MEMOM22

    Incredible!
    2 of 2 people found this review helpful
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    I used the dark miso and left out the mushrooms and it was very good. Because I added extra quinoa to finish the package, I also added a lot of extra water. - 5/2/12

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  • VALKYR8

    Very Good
    2 of 2 people found this review helpful
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    I thought this was a bit thick so I would add at least another cup of liquid. I used red miso so the flavor was strong, it would be interesting to see how the white would change it. Good! - 4/26/12

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  • SNOWYOWL56

    Incredible!
    2 of 4 people found this review helpful
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    I love miso soup and I used to make it regularly years ago. I think this is just what I need for the probiotic benefit as I'm recovering from a long term illness. - 4/25/12

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  • BOLEROGIRL

    Incredible!
    1 of 2 people found this review helpful
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    Great soup. I really enjoyed it. - 1/12/13

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  • -DYET-

    Very Good
    1 of 1 people found this review helpful
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    Very good!! my family enjoyed it and said it was a "make again". Which means a lot in my house - 4/27/12

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  • LEANJEAN6

    O.K.
    1 of 2 people found this review helpful
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    It was OK------ - 4/25/12

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  • DIANEGLORIA

    Incredible!
    1 of 2 people found this review helpful
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    One of my favs! - 4/25/12

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  • LOVINGTORUN

    Incredible!
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    It was very enjoyable. The tofu was delicious, the spices were delicious, the vegetables were delicious. It was relatively easy to make, I have never used tofu before with cooking, but the directions were accurate. I will make this again. - 4/30/13

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  • KTHRNADLN

    Very Good
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    I enjoyed this soup. Very flavorful! - 4/27/13

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  • COUNTRYGIRL225


    0 of 5 people found this review helpful
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    I will try this one, but I'm not sure if I should eat it because I get heartburn when I eat green peppers and onions and some other things like cinnamon and can't have much salt because my legs and feet swell. I have to be so careful of what I eat. - 4/25/13

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  • DEDICATED2HIM

    Incredible!
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    This was delicious!! even my husband liked it (he's like Mikey: he hates everything) I substituted thyme for the turmeric as I was out of that. It was still great. - 4/25/13

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  • SHEPHEARD


    0 of 10 people found this review helpful
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    would it changes the nutritional information much if I use chicken instead of soya (which is indigestible)? I prefer to eat healthy. - 4/25/12

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  • TJCOOKER


    0 of 1 people found this review helpful
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    tell us which miso to use in this...or combo? - 4/25/12

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  • RICCILYNN


    0 of 7 people found this review helpful
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    wow this sounds awesome!! will have to give it a try! - 4/25/12

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  • NITABEAN82


    0 of 11 people found this review helpful
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    I like the sound of this soup. Will give it to my favorite cook to make. I am worried a bit about the mushrooms. They are not one of my favorites. - 4/25/12

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  • MLOULOU2


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    I know this sounds strange, but where do I buy miso? Thank you - 4/25/12

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