Recipes: Miso Soup with Carrots and Tofu, Miso Soup with Shiitake Mushrooms

Miso Soup with Carrots and Tofu

Serves 6.

Note: This simple miso soup is adapted from a recent article in Gourmet magazine. Instead of the traditional fish broth the Japanese use, this version starts with a water base and is delicious.

• 6 c. water

• 1/8 tsp. salt or to taste

• 1 medium carrot, cut into 1/4-inch dice

• 1/2 c. white miso

• 2 tbsp. chopped green onions for garnish

Bring 5 1/2 cups water with salt to boil in a 2-quart saucepan. Add carrot, reduce heat; simmer, covered, until tender, about 3 minutes. Remove from heat.

In small bowl, whisk together miso and remaining 1/2 cup water until smooth, then whisk into carrot mixture. Add tofu and sprinkle with green onions. Serve immediately.

Nutrition information per serving:

Calories 69

Protein 5 g

Fat 2 g

including sat. fat 0 g

Cholesterol 0 mg

Sodium 890 mg

Dietary fiber 2 g

Diabetic exchanges per serving: 1/2 bread/ starch exch. and 1/2 medium-fat meat exch.

Miso Soup with Shiitake Mushrooms

Serves 4.

This version uses dried Japanese mushrooms, called shiitake (available in co-ops and most gourmet groceries).

1 oz. shiitake mushrooms

1/2 c. very thinly sliced carrots

1/2 c. dark miso

1/3 c. minced green onions

In large soup pot over medium-high heat, bring 2 cups water to boil. Remove from heat; add mushrooms. Soak 20 minutes. Drain, reserving soaking liquid. Cut stems off mushrooms; discard. Thinly slice mushroom caps.

Transfer 1/2 cup broth to small bowl; add miso and stir well to dissolve. Add to soup. Add green onions.

Nutrition information per serving:

Calories 86

Carbohydrates 13 g

Protein 5 g

including sat. fat 0 g

Cholesterol 0 mg

Sodium 1263 mg

Calcium 39 mg

Dietary fiber 3 g