Vegetable Miso Soup W/Fusilli [Vegan & Gluten Free]

Healthy Recipes

Serves: 8
Prep & Cooking Time: ≤ 35 mins
Type: Main Meal
Tools: Measuring jug, 2 *non-stick pots, chopping board, sharp knife, colander, measuring spoons, wooden spoon.

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium and per serving is low in added sugar*, salt* and sat fats! *Variable due to brand and/or quantity of soya sauce, stock and/or miso used.

Firstly, I am going to vent (sorry). This has nothing to do with this post or food, but I just wish that WordPress would stop changing their formatting! Don’t be surprised if some of our older posts start looking ‘shabby’ because of it. 

Secondly, it’s been so cold lately that this has meant there has always been a pot of soup cooking away in our kitchen! Not that we’re complaining, we love soup we’re just not too keen on cold weather; me especially as I suffer from Primary Raynaud’s Phenomenon. It’s not physically deliberating, you can self manage and you’ll find that slightly more women suffer from it than men, it’s just not very nice. 

Anyways, back to the food! We love authentic miso soups, but we do not enjoy their excessive salt contents. However, it’s not all or nothing in our kitchen, we’ve come up with a suitable alternative (at least for our palates!). That being a delicious and savoury soup that we made a couple weeks ago- our vegetable miso soup with fusilli. It’s packed full of inspired Asian flavours, nutritious ingredients and some pasta to help keep you going throughout the day ! It’s also completely adaptable to the season, your own personal tastes and/or budget and definitely one not to miss! We only hope that you enjoy it as much as we did!

A few good things to note include:

  • We tried to keep most of our ingredients bite-sized, but feel free to adapt as you see fit. 
  • Only add your pasta before serving, especially if you are planning to eat this soup over several days (the pasta will lose some of its lovely texture if it’s left soaking in the soup). We refrigerated ours separately to the soup; just add a drop of rapeseed oil to the pasta before storing to help prevent it from clumping together. 
  • Only add the miso to the soup once it has been removed from the heat; adding it to boiling hot water will kill its beneficial probiotics. Traditionally, you can dissolve it in some warm water (creating a miso ‘slurry’) before adding it into the soup to prevent it from clumping. We skipped this step; ours was at room temperature and it didn’t ‘clump up’ when it was whisked through.
  • Rewhisk/stir your soup before serving as miso has a habit of settling to the bottom of the pot. 

 

Quick Foodie Facts:

  • Miso is a naturally aged fermented paste that is made from fermented soya beans, cultures, salt and grains, e.g. giving rise to various types of miso paste. Quite commonly it’s a staple food item used in East Asian cuisine, giving dishes a great depth of flavours! Savoury, salty, sweet and umami comes to mind! 
  • Soya beans (also known as edamame beans) are a legume native to East Asia but are now commonly seem/grown throughout others parts of the globe. They are highly nutritious and healthful; a great source of protein, insoluble fibre, iron, potassium, polyunsaturated fats, phytoesterols, isoflavones (just to name a few) and various other vitamins and minerals! They also give rise to many other soya products (such as milk, miso, tofu, tempeh, flour and oil) and can be a great alternative to meat! 

There are many potential health benefits from soya foods. For instance, they have been shown to actively lower cholesterol levels and therefore reduce your risk for heart disease (*when consuming 25g of soya protein/D as part of a healthy diet), e.g. two glasses (500ml) of soya milk, a 250ml glass of soya milk and 75g of silken hard tofu or 85g of soya (edamame) beans would be plenty.

Have a great weekend and happy cooking everyone! 

 

Ingredients

+++++++++++2                Garlic Clove (fat ones!)
+++++++++++100g          Spring Onion
+++++++++++100g          Root Ginger
+++++++++++400g         Carrot
+++++++++++420g          Bell Pepper (red & yellow)
+++++++++++2.5L            Water
+++++++++++400g         GF fusilli
+++++++++++                   Vegetable Stock Powder (low-salt/DF/GF)
+++++++++++300g          Frozen Soya Beans
+++++++++++200g          Bok Choi
+++++++++++10g             Fresh Coriander
+++++++++++2-3 tbsp    Soya Sauce (low-salt/ or Tamari Sauce for a GF alternative)
+++++++++++50-60g      White Miso Paste (about 3 tbsp)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Fill a large, non-stick pot with 2.5L cold water. Cover with a lid. Bring to a boil.

2. Fill another pot with cold water. Bring to the boil. Cook the pasta according to the packet instructions. Drain.

3. In the meantime, peel and dice the garlic. Wash, trim the ends and then roughly slice the spring onion. Wash, peel and then chop the ginger into small cubes. Wash, peel, trim the ends and then chop the carrot into small, bite-sized pieces. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces.

4. Once the water is boiling, add some vegetable stock (we kept ours to a minimum). Stir until dissolved. Add the garlic, spring onion, ginger, carrot, bell pepper and soya beans. Stir to combine. Cover with a lid, bring back to the boil. Cook and simmer for 6-7 mins or until the beans and vegetables are tender.

5. In the meantime, Remove the bok choi leaves from its stalk, wash and then roughly slice (as small or as large as preferred). Wash the coriander, remove its leaves from its stem and then roughly chop them.

6. Remove the pot of soup from the heat. Add 2-3 tbsp of soya sauce and 50-60g miso paste. Stir to dissolve.  Add the bok choi and coriander. Stir through. Taste and season the soup as necessary. Cover with a lid and allow the soup to sit for 10mins.

7. Add the cooked pasta just before serving. Stir through.

8. Give the soup a good stir before serving. Ladle the soup into a serving bowl. Garnish with coriander and sesame seeds.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; gently reheat in a pot over a medium-low heat and consume within 4 days.

 

Sources:
BDA- Soya food and health
USDA
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19 thoughts on “Vegetable Miso Soup W/Fusilli [Vegan & Gluten Free]

    1. Hey Janice, thanks for stopping by Eat2Health! It’s our pleasure. This soup is pretty adaptable and very tasty(just season and add or omit what you like)! We hope that you enjoy it if you do decide to try it. If you have some time, we have plenty of GF options here that you may find helpful. ~Lynn & Alex 🙂

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    1. Hi Megha and welcome to the Eat2health community! Thanks, we’re so glad that you liked it; we hope that our simple cooking methodology makes cooking more accessible to everyone. We love your comment; it’s a lovely way of describing of what we are trying to achieve here. ~Lynn & Alex 🙂

      Like

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