Green Tea Miso Soup with Mustard Greens
Miso soup for breakfast? In Okinawa, Japan — the island with the most centenarians per capita in the world — locals enjoy a diet rich in whole and fermented soy foods. And that means starting their day with a warm, nourishing bowl of miso soup.
Lots of us order miso soup when we go out for Japanese food, but did you know how easy it is to make at home? With a tub of miso paste in you fridge, and a few other pantry staples, this easy soup comes together in minutes.
Avoiding processed soy
Are soy foods good for you? It’s a bit controversial. Maybe you’ve read that limiting soy is a good idea. Because soy contains isoflavones that mimic estrogen (also called phytoestrogens), there is a theoretical concern that too much soy can increase breast (and other hormonally active) cancer risks. Animal studies have shown an increase in the activity of breast cancer cells when fed a steady diet of isoflavones, but this has not been observed in humans. (If you have had breast cancer, it is best to discuss the pros and cons of adding soy foods to your brain-healthy diet with your physician.)
Over in Okinawa, Japan, where elders enjoy dementia-free longevity, soy is a key part of the diet starting at a young age. The difference? Traditional Japanese cooking includes whole foods versions of soy foods, such as soy beans, fermented soy (miso paste), and tofu. In the U.S., our soy intake comes mostly from processed soy in the form of soy protein isolate, a ubiquitous ingredient in industrially-produced foods. (Hello, LUNA Bars!)
Avoiding processed foods is key for maintaining a brain-healthy diet, and this includes processed soy. But I highly recommend including whole soy foods, especially those that have been fermented, such as miso paste. Look for low sodium, organic miso paste at the grocery store next to the tofu. This deeply flavorful pantry staple adds gut-friendly pre-biotic fiber to your salad dressings, marinades, and soups. Organic, unsweetened soy milk is another good option to get more soy in your diet.
When purchasing soy, go for the organic
Soy is the most genetically modified crop in the world. When purchasing soy whole foods, look for organic products which are, by definition, GMO-free. This will reduce your exposure to pesticides, a known cause of oxidative stress in the brain.
Portobello Bacon tops the soup
If you have time, make a batch of Portobello Bacon to top your soup. I love the contrast of the soft, creamy tofu with the crunchy mushroom “bacon.”
Prep Time | 10 minutes |
Cook Time | 20 minutes |
Servings |
people as an appetizer
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- 1 ½ cups water
- 2 green tea bags
- 1 teaspoon sesame oil
- 1 teaspoon minced ginger
- 1 ½ cups vegetable or chicken broth
- ½ cup firm tofu cut into ½-inch cubes
- ⅓ cup miso paste
- ⅓ cup chopped scallions
- 1 teaspoon soy sauce
- 2 cups mustard greens
Ingredients
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- Boil the water in a medium saucepan. Remove from the heat and add the green tea bags. Steep for 3 – 4 minutes. Remove the tea bags, pour the tea into a measuring cup, and set aside.
- Using the same saucepan over medium heat, add the sesame oil and ginger. Sauté for 30 seconds, then add the broth, tofu, and green tea. Bring to just below a boil, then reduce the heat to a gentle simmer. The green tea contains polyphenols which may be inactivated at high heat.
- Place the miso paste in a small bowl and add a few ladlefuls of the hot broth. Whisk with a fork until smooth and add back into the soup.
- Add the greens, soy sauce, and scallions. Simmer until the greens are crisp/tender, about 3-4 minutes.
- Ladle soup into bowls and top with Portabello Bacon, if using.
When shopping for miso paste, look for organic, low sodium miso. You'll find miso pastes labelled yellow, sweet white, chickpea, and red. The more mildly flavored sweet white miso works best with this soup.
Instead of mustard greens, use any dark leafy greens you have on hand — kale, spinach, or collard greens. Or, make this soup with chopped bok choy, broccoli, or broccolini.
Be sure to cook the soup gently at a low simmer to avoid damaging the delicate polyphenols from the green tea.
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