Kombu Dashi and Miso Soup

Kombu is a nutrient-rich seaweed, full of iodine, iron, calcium, and vitamins A and C and is great for supporting immunity. It forms the basis of this Miso soup, a staple in the Japanese diet. Miso paste is made from soy and contains probiotics. It can be served for breakfast and often is served with other foods. In Chinese medicine it is the first defense for anyone getting a cold or having digestive disorder or recovering from illness.

This is good for anyone who wants to increase immunity, control weight, lower cholesterol, or reduce masses. It is also helpful to reduce issues like fatigue or low appetite. 

Note: The most common miso pastes are white (shiromiso) and red (akamiso). The white miso, and chickpea miso are milder, and often added to dressings. The red miso is a stronger flavor and is often added to stews. Experiment and find what tastes you like, I sometimes will blend the two miso pastes together for flavor. Avoid any miso that is “pasteurized” since if will not have the same probiotic benefits as the unprocessed kind.

Kombu Dashi

31/2 c water

1 piece dried kombu seaweed (about 8” x 4”)

Soak kombu for at least 20 minutes. Next, cook over medium heat (water should steam, but not actively bubble) for 5-10 minutes. Turn off heat and remove seaweed. (seaweed can be saved for another stock.)

Stock is ready for use, can be refrigerated for a week or frozen.

Variations -

Add fresh mushrooms, (shitake mushrooms have immunity strengthening benefits) or soak dried mushroom and use the mushrooms and soaking water in stock. 

Score the kombu to add additional attributes and flavor.

Add 2 Tbsp. of bonito flakes to the stock after removing the kombu. After 5 minutes strain the bonito flakes. (can use a paper towel inside a strainer.) 

Miso Soup

(3-4 servings)

1 small piece of wakame seaweed pre-cut (about 1 Tbsp.)

2 ½  c. of kombu dashi stock

½ block tofu (about 7 oz.) - cut in small cubes

3-4 Tbsp. of miso

1 scallion stalk - cut the green part into small slices (save the white part for other dishes)

Soak wakame in water for 2-3 minutes. Bring dashi stock to a boil, then add tofu and wakame and simmer for 5 minutes. Turn off the heat and put 4-5 Tbsp. of broth into a cup. Mix the miso paste with the removed broth, then add back to the dashi and stir. Garnish with scallion greens.

If you need to rewarm the soup do not bring to a boil since it will destroy the healthy microorganisms of the miso.

Variations - 

Anything can be added to this soup—leafy greens, mushrooms, carrots, bean sprouts, daikon, seafood.....

For example, Watercress-Miso Soup

Add 2-3 oz. of shiitaki or mataki mushrooms along with a bunch of watercress to the above recipe.

You can also use spinach, mizuna, or mustard greens. Dried mushroom can be soaked and used in this recipe as well.