Recipe: Miso Soup With Crispy Collards
Miso paste comes in a variety of colors from red to yellow and white, and the darker the miso, the stronger its taste.
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Miso paste comes in a variety of colors from red to yellow and white, and the darker the miso, the stronger its taste. Since miso is very high in sodium, pair it with low-sodium items for the best balance or opt for low-sodium miso paste.
Ingredients
- 2 tablespoons sesame oil, divided
- 1/2 bunch collards, larger leaves torn (about 5 ounces)
- 4 scallions, thinly sliced
- 4 garlic cloves, minced
- 1 teaspoon lemon pepper or Japanese seasoning salt such as Shichimi
- 4 cups vegetable broth
- 2 sheets of dried seaweed (nori) or 1 sheet of kelp
- 2 tablespoons miso paste
- 1 14-ounce extra firm tofu, diced into 1/2-inch wide cubes
Preparation
Preheat the oven to 400°F. Place half the oil in a bowl along with the collards. Rub the oil onto the leaves, and transfer to two baking sheets. Spread out the leaves in a single layer and transfer to the oven. Bake 7 to 9 minutes, until the collards are crisp. While the collards are baking, prepare the soup.
Warm the remaining oil in a large stockpot over medium heat. Add the scallions, garlic, and lemon pepper or seasoning salt. Cook 1 to 2 minutes, stirring often, until the scallions soften. Add the broth, 1 cup of water, and seaweed or kelp. Simmer 2 to 3 minutes until the seaweed or kelp softens. Add the miso and whisk well. Add the tofu and cook 1 minute more to warm the tofu. Transfer the soup to four bowls and top with the crispy collards. Serve immediately.
Serves 4
(Serving 2 cups plus 1 cup crispy kale) 190 calories, 11 g protein, 12 g carbohydrates, 8 g sugars, 9 g fat (1 g saturated), 0 mg cholesterol, 3 g fiber, 712 mg sodium
Ayurvedic Add-ins
For Vata: Swap the collards for 2 pints of chopped Brussels sprouts.
For Pitta: No add-ins required! This recipe is just right.
For Kapha: Add a pinch of hot chili or add 1 thinly sliced jalapeño when you cook the scallions.
Jennifer Iserloh, aka the “Skinny Chef”, is a leader in promoting healthy, vibrant lifestyles though a diet of delicious and nutritious easy-to-prepare meals. A classically trained chef, certified yoga teacher and a graduate of the Institute for Integrative Nutrition, Iserloh is the best-selling author of 50 Shades of Kale and Healthy Cheats, among other books.
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Nutrition Information
- Calories 0
- Carbohydrate Content 0 g
- Cholesterol Content 0 mg
- Fat Content 0 g
- Fiber Content 0 g
- Protein Content 0 g
- Saturated Fat Content 0 g
- Sodium Content 0 mg
- Sugar Content 0 g
- Trans Fat Content 0 g
- Unsaturated Fat Content 0 g