Easy Kale, Mushroom, Quinoa Miso Soup

Print

I am someone who loves big flavor, so eliminating onions, garlic and any strong spices due to laryngopharyngeal reflux is sometimes a major bummer. This recipe came about when I was feeling under the weather and couldn’t find a soup recipe that didn’t call for onions or garlic to flavor it! Enter: miso! This soup is insanely simple, big in bold miso flavor, and extremely pleasing to the gut! I make it for breakfast, lunch or dinner as a healthy and yummy comfort food.

Further Food Nutritionist Commentary:

What a great combination of flavors and ingredients to create this soup! Containing all essential amino acids, miso is a complete protein, optimizing availability of all nutrients! Use of miso paste can aid in digestion and restore beneficial probiotics to intestines. With its sweet/salty flavor, it can be used in an array of recipes, with the miso on hand, why not use it as a dairy alternative to milk, butter or salt in soups or puree with tofu and lemon juice instead of using sour cream! However, with all foods, miso should be used in moderation, not exceeding more than 2 teaspoons per day as one's body will respond to excess salty taste, craving additional sweets, liquids and fruit.


By Nikki Nies, MS, Nutritionist

Easy Kale, Mushroom, Quinoa Miso Soup

  • Prep Time:5 minutes
  • Cook Time:10 minutes
  • Servings: 1

Ingredients

1 cup laminate kale (chopped)
3/4 cup crimini mushrooms (sliced)
1/2 cup quinoa (cooked)
5-7 1 inch strips of dried kombu
1 tablespoon coconut or olive oil
1/2 teaspoon sesame seeds
2 teaspoons miso paste
1 teaspoon toasted sesame seed oil (optional)

Instructions

1. Set a pot of water on the stove to boil.

2. Heat oil on medium-high in a pan, add kale and saute until slightly wilted.

3. Add mushrooms and sauté 3-4 minutes until cooked through.

4. Add sauteed kale and mushrooms to a bowl, place cooked quinoa and kombu strips on top.

5. In a small dish, dissolve miso with 1/4 cup warm water.

6. Pour boiling water over veggies and quinoa until covered.

7. Add dissolved miso, stir.

8. Garnish with sesame seeds and sesame oil and enjoy!

1. Set a pot of water on the stove to boil. 2. Heat oil on medium-high in a pan, add kale and saute until slightly wilted. 3. Add mushrooms and sauté 3-4 minutes until cooked through. 4. Add sauteed kale and mushrooms to a bowl, place cooked quinoa and kombu strips on top. 5. In a small dish, dissolve miso with 1/4 cup warm water. 6. Pour boiling water over veggies and quinoa until covered. 7. Add dissolved miso, stir. 8. Garnish with sesame seeds and sesame oil and enjoy!

Nutrition Information

Per Serving:  Calories: 350; Total Fat: 18g; Saturated Fat: 12g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 1350mg; Potassium: 408mg; Carbohydrate: 42g; Fiber: 7g; Sugar: 6g; Protein: 10g
Nutrition bonus:   Vit A: 354%; Vit C: 89%; Iron: 18%; Calcium: 14%
Print

Leave a comment

Your email address will not be published.

3 thoughts on “Easy Kale, Mushroom, Quinoa Miso Soup

  1. Andrea

    I just want to say thank you for sharing what you have learned and for this delicious recipes. You are helping so many of us.

    Reply
  2. Janette Thompson

    I had the hoarseness for 4 years….am just now dx myself . been to 2 ENT , Gi (did endoscopy. where was he) pulmonologists, and speech therapist.
    I need all the recipes I can ge t. My hubby is a picky and has acid reflux ..makes it difficult.
    I can eat anything as long as I think its healthy. Thanks for this. If you know of where I can get more would appreciate you info. Thanks

    Reply

Feel Amazing Everyday

with Further Collagen

  • Lose weight
  • Reverse aging
  • Strenghten bones and joints

Buy Now

Send this to friend