Recipes · Japanese · Soups and Broths
Miso Soup
One serving has 176 kcal and 19 g protein, and at least a fifth of a woman's daily need of copper (54%), calcium (53%), manganese (49%), phosphorus (34%), niacin (29%) and selenium (25%). Ready in 15 minutes.
- Preparation: 5 min
- Cooking: 10 min
- Makes: 1 serving (355 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: celery, fish, gluten, soy
Ingredients
- 250 g Dashi
- 20 g Miso
- 60 g Firm tofu
- 20 g Wakame
- 5 g Green onions
Method
- Bring the dashi to a gentle simmer.
- Add the cubed tofu and the soaked wakame and heat for 2 minutes.
- Turn off the heat and dissolve the miso in a ladle of the broth before stirring it in; don't let it boil.
- Serve with sliced green onions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 176 kcal | 8% |
| Carbohydrates | 9.7 g | |
| Water | 311 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.17 g | |
| Threonine | 0.57 g | |
| Isoleucine | 0.61 g | |
| Leucine | 1 g | |
| Lysine | 0.63 g | |
| Methionine | 0.15 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.63 g | |
| Histidine | 0.31 g | |
| Fat | 8 g | |
| Monounsaturated | 1.7 g | |
| Polyunsaturated | 4.2 g | |
| Docosahexaenoic Acid (DHA) | 0.25 g | |
| Eicosapentaenoic Acid (EPA) | 0.26 g | |
| Omega-6 | 3.1 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 526 mg | 53% |
| Copper | 0.49 mg | 54% |
| Iron | 3.1 mg | 18% |
| Magnesium | 63.3 mg | 20% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 235 mg | 34% |
| Potassium | 446 mg | 9% |
| Selenium | 13.8 µg | 25% |
| Sodium | 1,332 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 4.1 mg | 29% |
| Pantothenic acid (vitamin B5) | 0.15 mg | 3% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 69.2 µg | 17% |
| Cobalamin (vitamin B12) | 0.27 µg | 11% |
| Choline | 40.2 mg | 9% |
| Vitamin A | 24.8 µg | 4% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 21.7 µg | 24% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.