Serves : 4
Prep Time : 5 mins
Cook Time : 12 mins
Total Time : 17 mins
Ingredients :
2 tbsp dried wakame
3 C water
1 packet vegetarian dashi stock base, 0.75 oz.
2 tbsp white miso
12 oz package silken-firm tofu, drained and cut into cubes
1 C (thinly sliced shiitake mushroom caps, (about 3 oz)
1/4 C thinly sliced scallions
1/2 tbsp low-sodium soy sauce
Method :
1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.
Nutritional Facts per serving :
CALORIES 116.1
CAL; FAT 1.4 G (SATURATED FAT 0.3 G);
CARBOHYDRATES 20.1 G (TOTAL SUGARS 1.5 G);
DIETARY FIBER 3.3 G:
CHOLESTEROL 0 MG ;
SODIUM 509.7 MG ;
PROTEIN 8.7 G .
This classic is what's for breakfast in Japan. Served with most meals, miso is often made with rice--a crop so integral to the culture, there are 32 words for it--so it has always been cheap and widely available. Our version of the savory soup includes shiitake mushrooms, which help improve immune function and lower blood cholesterol levels.
Recipe Notes : Wakame
A seaweed packed with the antioxidant compound fucoxanthin. It can be tough, so use kitchen shears to cut it into smaller pieces.
ChupaNote : most dashi mixes include bonito (dried fish flakes).
Source : Prevention Women's Health
Formatted by : Chupa Babi
