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Unlocking the Nutritional Power of Whole Foods with Traditional Japanese Recipes: Miso Soup


Food is what makes you.


What we put into our body, or “our diet,” is one of the most important ways to take care of our body and soul.


At Mogami, we focus on the below diet principles rooted in the traditional Japanese diet.


This blog series aims to help introduce a selection of traditional Japanese home-cooked recipes that can inspire your daily nourishment for your body.


Being among the top longevity nations, Japanese recipes will help provide you with a delicious and nutritious meal through an emphasis on fresh, balanced, seasonal and varied ingredients.



Traditional Japanese Dish: Miso Soup


Miso soup, a traditional Japanese dish made from fermented soybean paste, is a staple in Japanese cuisine. Available in various forms like white, red, and mixed miso, each offers distinct flavours.


Often served as a side or starter, miso soup has a savoury, umami-rich taste that is both comforting, protein-rich and nutritious. It can be customised with tofu, seaweed, spring onions, and vegetables, making it versatile. Typically served hot, it complements a range of Japanese meals, adding a wholesome and flavourful touch.


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Types of Miso


Miso comes in several varieties, each offering unique flavours and uses. Each type provides a different depth of flavour, allowing for a wide range of culinary applications.


  • White Miso (Shiro Miso): Light in colour and mildly sweet, it has a shorter fermentation time. White miso is versatile and often used in soups, dressings, and marinades.


  • Red Miso (Aka Miso): Darker and more robust, red miso is aged longer, giving it a stronger, saltier flavour. It's ideal for heartier dishes like stews and grilled meats.


  • Mixed Miso (Awase Miso): A blend of white and red miso, this variety balances sweetness and umami, making it a popular all-purpose miso in Japanese households.



Tonjiru - Pork & Vegetable Miso Soup Recipe


Tonjiru, or 'pork soup,' is a hearty Japanese dish. While similar to regular miso soup, it is typically more substantial. It features ingredients like daikon radish, carrots, potatoes, and konnyaku (a gelatinous yam-based ingredient), making it a warming and nourishing meal, especially popular in colder months.


Japanese food, recipes, longevity, Japan, Tofu

Ingredients (2 servings)

  • Thinly sliced pork belly: 100g

  • Daikon radish: 5cm piece (150g)

  • Carrot: 1/2 (80g)

  • Potato: 1 medium (180g)

  • Konnyaku (yam cake): 1/4 block (50g)

  • Water: 4 cups

  • Dashi (soup stock): 1 teaspoon

  • Miso: 2 1/2 tablespoons

  • Chopped spring onions: As needed


Directions

  • Slice the pork belly into 3cm-wide strips. Cut the potato, daikon, and carrot into half-moon shapes: potato 5–6mm thick, daikon and carrot 3–4mm thick. If using burdock root, shave it thinly, soak it in water for 5 minutes, and then drain. Cut the konnyaku into bite-sized pieces.

  • Heat oil in a pot over medium heat. Stir-fry the pork until browned; add the vegetables and stir-fry until coated. Add the konnyaku and stir-fry briefly.

  • Pour in the water and dashi. Bring to a boil, skimming off any foam. Cover and simmer for 10 minutes.

  • Dissolve the miso in some broth using a ladle, then stir it into the soup.

  • Serve in bowls and garnish with chopped spring onions.


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How does Miso soup nourish you?


Rich in Protein & Essential Nutrients

Miso offers a hearty dose of protein essential for muscle repair and overall health. It contains vital nutrients, including vitamin K, manganese, zinc, calcium, and folic acid. Adding pork enhances the dish, providing protein and key vitamins and minerals such as B vitamins, iron, and zinc, which support energy levels and immune function.


Packed with Vitamins & Fiber

The variety of vegetables in tonjiru, such as daikon, carrots, and potatoes, enriches the soup with vitamins and dietary fibre. This combination promotes better digestion, boosts immune health, and supports overall well-being. The fibre content aids in satiety and helps regulate blood sugar levels.


Supports Gut Health

Miso, a fermented ingredient, is a source of probiotics contributing to a healthy gut microbiome. This can enhance digestion, improve nutrient absorption, and support immune function.


Comforting & Warming

The blend of these ingredients results in a warming and satisfying dish that nourishes the body while providing comfort and balance. Tonjiru is a well-rounded meal option that brings both health benefits and a sense of well-being.


Japanese food, recipes, longevity, Japan, Tofu


Why not try this simple Miso soup recipe for a nutritionally rich diet to nourish your body and soul?



いただきます itadakimasu

A mindful gratitude practice said before every meal




Stay tuned for more recipes and insights into the transformative power of whole foods through traditional Japanese cooking.


Let's make every meal a healthful delight! 🥢

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