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Easy Kale, Mushroom, Quinoa Miso Soup

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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 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

Stars ( Reviews)

  • 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%
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7 thoughts on “Easy Kale, Mushroom, Quinoa Miso Soup

  1. Darlena Linton

    Omg, finally today my ENT had an assistant who diagnosed me with LPR after I had found some info on the internet. I have been losing my voice for about 2 years, always hoarse an annoyed because I couldn’t sing like I used to. He strongly recommended changing my diet. I had had a endoscopy as well as visited the pulmonary doctor. If I can get this under control my husband will be happy not to hear my clearing my throat all day long and constantly coughing up mucous. I will be happy for people not to constantly ask if I need water or a lozenge. I am praying that 6 weeks will make a difference. I was beginning to think this was going to be a life long condition.

    Reply
  2. Lyn Anderson

    Hi, could you please share you’re your recipes with me. 7 years its took to diagnose LPR… I have hardly no voice now, I’m so depressed with it all. Anything you can send me will be very much appreciated. Many thanks Lyn

    Reply
  3. Jerry Kellis

    I have barett’s disease and am interested in your recipes for LPR. My voice box is damaged I believe and I constantly clear my throat. I would like to try some of your ideas to see if they help me.

    Reply
  4. 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
  5. 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

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