Miso Veggie Soup with Heartiness

Ingredients

Estimated total cost: €4.08 · €1.02/serving

• 2 teaspoons extra-virgin olive oilEst. price €0.04–€0.08
• 1 teaspoon tamari**** (wheat-free sauce from refined soy), or to tasteEst. price €0.06–€0.12
• 4 1/2 cups water (preferably filtered)Est. price €0.00–€0.01
• 1/2 medium onion, cut into 3/4-inch piecesEst. price €0.10–€0.25
• 2 garlic cloves, thinly slicedEst. price €0.05–€0.15
• 1/2 carrot, halved lengthwise, then cut crosswise into 1/4-inch-thick slicesEst. price €0.15–€0.30
• 1 cup very thinly sliced bok choy or Napa cabbageEst. price €0.40–€0.80
• 2 to 3 tablespoons white miso*** (also called shiro miso; not sweet, preferably white rice and soy miso)Est. price €0.30–€0.60
• 2 tablespoons arame*Est. price €0.25–€0.50
• 1/3 cup quinoa** (1 3/4 oz)Est. price €0.20–€0.35

Steps

1. 1

   Begin by placing the arame in a small bowl and covering it with 1 cup of filtered water. Allow the arame to soak while you prepare the rest of the ingredients.

2. 2

   Begin by rinsing the quinoa thoroughly under cold water three times in a bowl, using a sieve to drain each time. Transfer the washed quinoa to a 2- to 3-quart saucepan along with kombu and 1 cup of filtered water. Allow it to simmer without covering until the quinoa reaches a tender consistency, which should take approximately 20 minutes. Once cooked, drain the quinoa using a sieve.

3. 3

   Approximately 10 minutes before the quinoa is ready, heat oil in a heavy saucepan over medium heat. Sauté the onions, stirring occasionally, until they start to caramelize, for about 5 minutes. Next, add the garlic and continue cooking while stirring for about 30 seconds.

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• Cultural note

  Miso soup is a traditional Japanese dish that has been enjoyed for centuries. It is known for its rich umami flavor and digestive health benefits. The addition of quinoa and tofu in this recipe gives it a modern twist.

• Seasonal note

  This Miso Veggie Soup with Heartiness is perfect for fall and winter when root vegetables like carrots and bok choy are in season. Shiitake mushrooms are also typically harvested in the fall.

• Health note

  This soup is a nutritious option, providing a good amount of protein from tofu and quinoa, along with essential vitamins A, C, and K from the vegetables. The miso and seaweed add umami flavor and beneficial probiotics.