Miso is a fermented, thick paste made from soybeans, rice, barley, or wheat, or sometimes a mixture of all of these foods.

Miso is usually used to make miso soup, a traditional Japanese dish that can be tasted in all regions of the country. Miso paste has been the main source of protein for the Japanese for over 2,000 years. Miso soup contains a small amount of calories, but a lot useful substances: vitamins A and D, calcium, iron and zinc. This soup is served for breakfast, lunch or dinner, usually before the main course, as the beneficial substances contained in it improve the digestion process.

Miso comes in many varieties and different regions In Japan, it is prepared and used in different ways. Miso differs not only in taste, but also in color. Not only soups are prepared from miso paste, but it is also added to sauces and other dishes, which enriches food and gives it additional beneficial properties.

Light miso paste is made from rice. It is usually fresh or sweetish in taste. Dark miso paste is made from soybeans and is the most salty. It is ideal for making broths, sauces and breadings.

Usually, vegetables and meat are boiled to make miso soup. Potatoes, carrots, tofu, daikon or mushrooms are often added to such soups. The broth is cooked separately, and only after that miso paste and fresh vegetables are added to it, so as not to mix the tastes, but to complement them.

Ingredients for miso soup are used in a variety of ways, it all depends on the region and season. Often the set of ingredients reflects the characteristics of the season. You can put almost anything in miso soup, the main thing is that the products are harmoniously combined.

• The ingredients used to make miso paste vary from region to region. In Aichi, Mie and Gifu prefectures, soybean miso is in high demand, while in Chugoku, Shikoku and Kyushu prefectures, wheat miso is in high demand.
• The Japanese believe that miso soup is especially beneficial for women as it prevents the development of breast cancer.

Special attention

• Miso soup is served in a ceramic or enameled bowl. The liquid is drunk over the edge, and the solid ingredients are eaten with chopsticks.

Miso video

Miso soup is amazing Japanese cuisine based on the paste of the same name from fermented soybeans. The inhabitants of the Land of the Rising Sun owe, among other things, to this soup their health and longevity. According to the UN, Japan has the most a large number of centenarians (people aged 100 years and older) per capita. Also, local residents have one of the lowest rates of obesity.

The history of the dish goes back over 2500 years. It is believed that Buddhist monks were the first to cook it and began to eat it. Many Japanese still eat it three times a day today.

Miso paste (a key ingredient in the soup) contains, in addition to fermented soybeans, mineral-rich sea salt and koji, a mold culture used for fermentation.

The fermentation process can take from 3 months to 3 years. With prolonged fermentation of an unpasteurized product, the risk of introducing pathogenic strains increases. Keep this in mind when choosing pasta.

Its color, taste, texture and saltiness depend on the specific ingredients and the length of fermentation. The color varies from white and light yellow to dark brown. The darker the color, the more flavorful and salty the miso paste is.

There are 7 popular types:

• hatcho miso (only from soybeans);
• kome miso (with the addition of white rice);
• mugi miso (with barley);
• soba miso (with buckwheat);
• genmai miso (with brown rice);
• natto miso (with ginger and barley);
• taima miso (with hempseed).

Which variation to choose is up to you.

Unique composition

Miso soup has a rich nutrient profile. It is an excellent source of iron, calcium, potassium, B vitamins, a complete protein containing all the amino acids (AA) necessary for a person, and high-quality polyunsaturated fatty acids.

Miso has the so-called umami taste, one of the five tastes that a person can distinguish along with sour, sweet, bitter and salty. There is an artificial additive with the same taste - monosodium glutamate. You have probably already heard about its harm to health. Luckily, traditional Japanese soup doesn't have it.

What is the use of soup

In the East, many useful properties are attributed to the dish: ensuring longevity, helping to lose weight, increasing immunity, improving digestion, preventing osteoporosis, lowering blood cholesterol, strengthening memory, reducing stress, etc.

The benefits of Japanese miso soup, many of its properties have been confirmed by official science.

1. Protein gift. The product contains high levels sirtuins - proteins that activate metabolism, regulate cellular protection and the reproduction of new cells.
2. For skin health. The dish is rich in vitamin F (linoleic acid). Makes the skin soft and supple, reduces inflammation and pigmentation, moisturizes and heals. Helps fight acne It is no coincidence that miso paste is added to Japanese face creams and other cosmetics.
3. Slows down cell aging due to the large amount of antioxidants in its composition.
4. Strengthens immunity. Soybean amino acids strengthen the immune system, promote normal blood and lymph circulation.
5. For good digestion. lactic acid bacteria and digestive enzymes (including lactobacilli) contained in miso soup strengthen the digestive tract. The benefits of the product are associated with a double fermentation process in the manufacture of pasta: as a result, complex carbohydrates and proteins, vegetable oils break down into simple, easily digestible elements. The soup also stimulates the secretion of digestive juices.
6. Prevention of osteoporosis. Soybeans contain natural estrogen isoflavones, which are good for bones and have anti-inflammatory power.
7. Reduces cholesterol levels and strengthens blood vessels due to the presence of lecithin. The high concentration of antioxidants of plant origin makes the dish a real cardiotonic, strengthening the heart and protecting against serious cardiac ailments. The key drawback for hypertensive patients is a large amount of salt.
8. Strengthens memory. The benefits of miso soup also extend to brain function. Soybeans contain acetylcholine, which improves memory and protects the central nervous system from age-related degeneration.
9. Reduces stress levels. Calcium and B vitamins alleviate the condition after stress. There is a saying in the East: "After a bowl of hot miso soup, you take the weight of the whole world off your shoulders."
10. Anticancer properties. The benefit of the dish is also in the presence of genistein isoflavone. Scientists have proven that this compound is not only a powerful antioxidant that protects cells from the mutating effects of free radicals, but also a real cure for certain types of cancer (breast, prostate, lung and colon). Genistein inhibits (slows down) the growth and spread of cancer cells.
11. Helps in detoxification. The active ingredient in miso paste - zybitsolin - effectively cleanses industrial pollution, radioactive and synthetic substances that enter our body, including with food. And reliable protection against radiation is provided by a special alkaloid that chelates heavy metals and removes them from the body.
12. Reduces menopausal symptoms due to isoflavones.

For medicinal purposes

Excessive amounts of salt and soy enzymes can negatively affect your health, so European nutritionists recommend eating this dish from time to time. But not everyone adheres to this point of view.

Dr. Hiro Watanabe, a cancer treatment and prevention specialist in Japan, has conducted a number of studies on the benefits of miso soup. And based on his experience, he made recommendations for treatment:

• for cancer - 3 or more cups a day;
• with high blood pressure - 2 cups a day;
• during menopause - 1-3 cups per day.

Harm and contraindications

There is more and more talk about the health risks of soybeans. Even if we discard their obvious GMO nature. There remain plant analogs of hormones, which are dangerous for humans in large quantities and disrupt the natural balance in the body.

Excessive consumption of unfermented soy is indeed associated with a range of side effects:

• indigestion;
• breakdown of the immune system;
• increased symptoms of premenstrual syndrome (PMS);
• endometriosis;
• reproductive problems in men and women;
• various types of allergies;
• higher risk of cardiovascular disease and cancer;
• loss of libido.

But you need to understand that soy products can cause harm if they are regularly consumed.

At risk are children who are on artificial nutrition containing soy ingredients, vegetarians (especially vegans) and middle-aged women trying to cope with menopause with soy.

With regard to directly fermented miso paste and soup prepared from it, the listed side effects are characteristic of these products to the least extent. The fact is that during the fermentation process, the chemical structure of the substances contained in soybeans is modified. They are much easier to digest and do not harm health.

All soy products are characterized by a high concentration of copper, a trace element that is contraindicated in candidiasis. If you suffer from this disease, consult your doctor.

If you are taking medications, particularly monoamine oxidase inhibitors (MAOIs), talk to your doctor. This group of drugs is characterized by a negative interaction with the tyramine present in the soup. Medical consultation is also necessary for hormone therapy.

Culinary Help

When buying miso paste for soup, try to avoid pasteurized product. Spend money only on a “live” product saturated with beneficial microorganisms.

Store the paste in the refrigerator in a tightly sealed container. Shelf life - up to 1 year.

traditional recipe

Ingredients:

• 5-inch strip (12.7 cm) dried or 2 tsp. crushed;
• 1 large onion;
• 1 liter of filtered water;
• 2 tbsp. l. miso paste;
• finely chopped parsley, green onion, ginger or watercress to choose from.

Cooking method:

1. Soak wakame in water for 10 minutes and cut into strips 4 cm wide each.
2. Finely chop the onion.
3. Place the onion and seaweed in a pot of water and bring to a boil.
4. Reduce heat and let simmer for 10-20 minutes until done.
5. Pour a small amount of broth into a bowl, let cool slightly and add miso paste (beneficial microorganisms are killed at temperatures above 40 ° C). Mix thoroughly.
6. Turn off the heat, let the remaining liquid in the pot cool slightly and add the contents of the bowl to it.
7. Garnish the soup with finely chopped parsley, green onions, ginger, or watercress.

For increase nutritional value you can add 1 tbsp. l. dried mackerel flakes. They need to be boiled together with the broth for at least 10 minutes, and then strain.

Other Pasta Uses

Soup is not the only dish that can be prepared based on this wonderful product. See how many options Oriental cuisine has to offer.

1. Light pasta is a good substitute for milk, butter and salt in soups.
2. Mix product with vinegar, olive oil and herbs to get delicious dressing for salad.
3. Puree the pasta with and lemon juice to use in recipes in place of sour cream.
4. Unpasteurized product is suitable for marinades. It softens animal protein and breaks down vegetable fibers.
5. Is your diet lacking protein? Use dark varieties for cooking vegetable casserole with beans.
6. Make a paté with tofu, garlic, white miso, tahini and lemon juice.
7. From the yellow variety and tofu is obtained excellent cheese for pizza.
8. Analogue: a little white paste, peanut butter and a drop.

Japanese cuisine is gaining popularity in modern world. Nowadays, many people are wondering how to make miso soup. "What it is?" - you ask. This dish is a traditional Japanese dish. It was invented 750 years ago during the time of the samurai. The secrets of creating this dish at home will be discussed in our article.

miso paste

On the basis of the paste of the same name, Japanese miso soup is made. The recipe for this dish will be given below. First, we will talk about the composition of a unique product, which is miso paste. This is a thick mass that is produced by fermenting wheat, rice, barley and soybeans. It contains a lot of vitamin D and A, as well as calcium, iron and zinc. There are several varieties of pasta. They differ in color, taste and aroma. Accordingly, miso soup can be completely different. For its preparation, a paste made from soy, wheat, rice is used. It is believed that the most delicious Japanese soup is made from red miso paste.

About the benefits of the dish

The Japanese consider miso soup to be exceptionally healthy. What it is, you already know. But why is miraculous properties attributed to this dish? It turns out that it is prepared mainly from seasonal vegetables rich in vitamin C, fiber and keratin. In addition, miso paste is rich in glutamic acid, proteins, lecithin and big amount beneficial microorganisms that contribute to good digestion of food.

What is miso soup made from?

What is it we have already figured out. But which ingredients are suitable for cooking Japanese food? It is cooked with the addition of seaweed, vegetables (potatoes, daikon, cauliflower, spinach, turnips, onions), meat and mushrooms. In recipes for miso soup, you can also find pork, meat, various fish and a variety of seafood (crabs, shellfish, shrimp, squid, etc.). Tofu is often added to the dish - soy cheese, which is an inexhaustible source of protein.

Food preparation

In order to make miso soup at home, you need to know how to properly process the ingredients for this dish. Greens and vegetables must be chopped in accordance with the recipe. dried mushrooms and vegetables must be soaked in hot water. Seafood (such as shrimp) should be cleaned, washed, chopped and lightly boiled in dashi broth. In order to prepare this liquid, you need to purchase special granules and carefully dissolve them in boiled water. Tofu should be cut into small neat cubes.

Preparing dishes

To make miso soup at home, you will need a small saucepan, a vegetable peeler, a sharp knife, a cutting board, and a container to soak the ingredients. The dish is served in deep small bowls. They first drink the broth from them, and then eat the remaining products with chopsticks. Many Japanese restaurants practice making miso soup right in the bowl.

Tofu Soup Ingredients

Now let's talk about what products are needed in order to cook traditional Japanese miso soup. The recipe for this dish involves the use of the following ingredients:

• miso - 1/2 cup;
• tofu - 1/2 cup;
• dashi - 1.5 teaspoons;
• green onion - 2 tablespoons;
• water - 4 glasses;
• seaweed - 1 tablespoon.

How to make tofu soup

1. First of all, you need to take a pot and fill it with water. Then bring the liquid to a boil and add dashi granules to it. As soon as they are completely dissolved, you can proceed to the next step in preparing the soup.
2. Now the stove should be switched to moderate heat and add the tofu cut into small cubes into the pan with dashi.
3. Then dried algae must be poured with a small amount of water. After they are soaked, you need to squeeze out excess water and add seafood to the soup pot. The dish should be cooked for another two minutes.
4. At this time, miso must be diluted in a separate bowl. To do this, you need to add a little dashi broth to it and stir the paste until a homogeneous consistency.
5. Now you need to remove the pan from the heat and add miso to it. All ingredients should be mixed thoroughly. After that, the soup can be poured into bowls.

Japanese miso soup with tofu is ready! Sprinkle with green onions before serving.

Miso soup with pork and spinach. Ingredients

This version of cooking soup differs from the classic one in greater saturation and calorie content. To prepare the dish, you will need to stock up on the following products:

• pork - 55 grams;
• spinach - 1-2 bunches;
• enoki mushrooms - 1/3 stick;
• vegetable oil - 0.5 teaspoon;
• dashi broth - 350 milliliters;
• miso paste - 1.5 tablespoons.

Miso soup with pork and spinach. Cooking method

1. First, the pork must be cut into thin strips and fried in sunflower oil.
2. Then the spinach should be separated from the stems, washed and boiled a little in boiling water, then dipped in ice water. Then the product must be cut into pieces three to four centimeters long.
3. Now boil dashi broth in a saucepan and throw enoki and fried pork into it. Products must be cooked until fully cooked.
4. Next, the soup should be removed from the heat, add to it and stir the ingredients until smooth.

1. Miso paste should never be boiled. It should always be added to hot broth at the very end of cooking and stirred thoroughly.
2. When making soup, it is important to observe the necessary proportions. For one liter of dashi broth, 150 grams of miso paste is usually taken.
3. In addition to the main ingredients in the dish, there should be at least two more products that differ in shape, color and texture.

Here are some simple rules you need to follow to make real miso soup. What is it and how to cook it, we now know. Be sure to try to surprise the household and make at home a traditional dish Japanese cuisine. Bon Appetit!

Miso is a paste that is widely used in Asian countries. In the CIS countries, it is not very popular, most often people learn about it after they get acquainted with such a dish as Japanese miso soup.

Scientists claim that miso has significant useful properties: regular use improves digestion, strengthens the immune system.

• kcal - 200;
• proteins - 11 g;
• fats - 7 g;
• carbohydrates - 25 g;
• vitamin K - 35% of the d / n (daily value);
• sodium - 153% of d / n;
• manganese - 43% of d / n;
• copper - 21% of d / n;
• zinc - 18% of d / n;

The list of useful substances does not end there. In a slightly smaller but significant amount, the paste contains B vitamins, magnesium, selenium and phosphorus ().

The product is very useful for athletes, as it contains pure protein. This applies to those varieties that are made from soybeans. It is also worth noting that thanks to which the beans are exposed during the preparation of pasta, the entire list of useful substances is absorbed (,).

Also, during fermentation, the number in the product increases, which have a positive effect on the functioning of the gastrointestinal tract (,,).

It is important to know that this is a rather salty product - as mentioned above, 100 grams of pasta contains 153% of the daily salt requirement. Therefore, people who need to monitor their salt intake are advised to limit their intake of the product and consult their doctor.

Miso is a source of complete protein and many nutrients. It also contains a lot of salt.

2. May Improve Digestion

Your intestines are a kind of home for numerous bacteria. Some of them are beneficial to the body, while others can harm.

For normal intestinal microflora, the predominance of beneficial bacteria is necessary. This is important, because with their lack, the amount of toxins increases. In addition, the role of bacteria is important in eliminating irregular stools, bloating or flatulence (,).

In the presence of any diseases of the gastrointestinal tract of an inflammatory nature, regular use of the paste will help to eliminate them due to the large. In the presence of severe inflammation, for example, with gastritis, discomfort can be significantly reduced ().

Fresh soybeans contain a large amount of antinutrients that adversely affect the work of the stomach. Due to the fermentation process, their number is reduced.

Miso improves the body's ability to digest and absorb food. The paste also contains a lot of probiotics, which have a positive effect on the intestinal microflora and.

3. Reduces the risk of certain types of cancer

The first thing to consider is stomach cancer. Observational studies have confirmed that there is an association between stomach cancer and high-salt diets ( , ). Salt is also found in large quantities in miso, but in this case the risk of developing the disease does not increase.

A study was conducted where miso was compared to salted fish, meat, and pickled foods. Their frequent use increased the risk of stomach cancer up to 27%, while the Japanese seasoning did not in any way affect this indicator ().

Scientists have suggested that the whole point is in the beneficial compounds contained in soy. They counteract the action of salt, which, in turn, can provoke the development of stomach cancer (,).

Animal studies have been conducted proving that regular consumption of this paste reduces the risk of developing lung, colon and breast cancer. This is especially true for those varieties that are fermented for six months (, , ,). The fermentation process can last from 2 weeks to several years. The color and taste of the product will depend on this.

Human studies show that including this seasoning in the diet can reduce the risk of developing liver and breast cancer by 2 times or more. This is especially true for postmenopausal women (,,).

Frequent consumption of spices can reduce the risk of developing certain types of cancer. However, more research is needed in this area.

4. Strengthens the immune system

Seasoning contains a large amount of nutrients that are necessary for.

For example, probiotics improve the intestinal microflora. Due to this, the number of harmful bacteria decreases, and the body's defenses increase (,).

It is also worth consuming miso during the season of colds, as it helps in the fight against infections (,). With regular use, you can reduce the need for antibiotics by 33% (). However, the above information needs further research.

Miso helps not only get rid of infectious diseases, but also. More research is needed to draw firm conclusions.

Other benefits

There are also other benefits of miso for the body:

1. Promotes . The dish will help reduce the risk of developing cardiovascular diseases. Recent studies have shown that although there is a benefit in this regard, it is insignificant ().
2. Reduces cholesterol levels. This is an excellent product for , as shown by recent experiments ( , ).
3. Reduces blood pressure. There have been animal studies showing that the paste lowers blood pressure. How relevant this is for people is still unknown (,).
4. Protects against type 2 diabetes. Also, seasoning can stop the course of the disease. However, this thesis is rather controversial among researchers ( , ).
5. Improves brain function. Due to the regular use of miso, signs of anxiety and OCD are reduced ( , , ).

Although the above data seems to be quite encouraging, it is not yet certain that the improvement in body condition is directly related to miso. More research is required.

The use of miso indirectly improves the condition of the body as a whole. However, more precise studies are needed in this regard.

Safety and contraindications

For almost all people, the use of miso and products based on it is safe. But it is worth remembering that pasta contains a lot of salt, so you need to use it with caution.

Miso contains a lot of vitamin K1, which has a positive effect on the state of the body. Its characteristic property is . That is why it is important to consult your doctor if you are taking medications that affect blood viscosity.

Almost all varieties of miso are made from soybeans, which, in turn, can disrupt the normal. In case of existing diseases of this organ, consultation of an endocrinologist will be required.

It is worth noting that products made from soybeans are acceptable in moderation for thyroid diseases ().

The effect of miso on women during pregnancy and lactation has not been studied.

Miso is a safe condiment for most people. It is worth consulting a doctor before use if you are on a low-salt diet, are taking medication, or have a thyroid condition.

Where to buy and how to use

Miso is easy to find in Asian grocery stores. If these are not available, it can be purchased at the supermarket.

When choosing, pay attention to the color of the product. The darker it is, the more salty the taste will be.

It is worth remembering that this is a fairly versatile seasoning. It is widely used both to improve the taste of the broth, and is added to casseroles or marinade.

Moreover, this useful product often mixed with lemon or apple juice, as well as tofu, thereby obtaining delicious sauce. If you add a little vegetable oil or vinegar, you can get a simple but very useful salad dressing.

Seasoning is best added to cold snacks, as in hot dishes (due to exposure to high temperatures), the number of beneficial bacteria decreases. ( , ). If you do not open the package, you can store it for quite a long time. But once opened, place the product in the refrigerator and consume within a year.

Briefly about the main

Miso is a healthy fermented condiment that you should definitely keep in your kitchen cabinet. Products based on it, such as miso soup, are rich in nutrients, improve digestive processes and strengthen the immune system, and also protect against oncology.

Do not add too much seasoning to dishes, as it contains a lot of salt. But be sure to include it in your regular diet, because even a small amount of it will benefit.

Description

Miso paste is a valuable ingredient in Japanese cuisine, which was first made in Japan several centuries ago. Today, on the basis of such a paste, most of the Japanese dishes are created.

In accordance with the classic ancient recipe, the composition of this product must include soybeans fermented with the participation of special mold fungi. As a result of this processing, the miso paste acquires a thick consistency and Brown color(see photo), as well as many useful substances. Over time, the recipe for preparing this product has changed a lot, and today it is most often made from rice.

There are a lot of varieties of such an unusual mass. Moreover, each of them differs in components and method of application.

Of all the types of this seasoning, only two pastes are popular:

Shiro Miso - has a white (light) shade and a slightly salty note in taste, due to the content of lactic acids it is considered an excellent substitute for milk and sour cream;

Aka Miso - has a red (dark) color, most often used to make the famous miso soup.

In addition, the pasta differs by regional types. In Japanese prefectures such as Mie, Gifu or Aichi, mamemiso is made. In the regions of northern Japan, inaka-miso paste is created. Its main ingredient is wheat. Often different types the pastes are combined, which results in a unique product with rich taste qualities.

How to make miso paste at home?

The process of making miso paste at home is quite long and laborious. However, if you want to experiment, we recommend that you be patient and use the recipe below (you can also buy it in Japanese goods stores and on the Internet, moderators).

To make such a paste, you need only three ingredients: soybeans, salt and koji mushrooms. However, if there should be no problems with the purchase of the first two components, then finding the last one will be much more difficult.

So, to make your own miso paste, fill a suitable container with soy (1 kg). Fill it completely with cool water and put it aside for a day. During this time, the ingredient should swell well. After that, boil the beans until softened and be sure to leave two glasses of soy broth. Thoroughly mash the boiled soybeans with a fork, then add salt (300 g), broth and special mushrooms (1 kg) to it. Mix the resulting composition well and transfer to plastic container, the bottom of which is pre-filled with salt. Next, sprinkle the workpiece again with salt crystals, cover cling film, put under a kilogram load and take it to a warm room.

Note! If you started cooking pasta in spring or summer, then the process of its fermentation will last six months, and if in autumn or winter, then at least ten months.

Application in cooking

Miso paste is widely used in oriental cooking. On its basis, lungs and thick soups, hot second courses, as well as various snacks. most popular oriental dish from such a paste is onigiri - stuffed rice balls.

No less famous is miso soup. This dish is considered an ideal breakfast, as it has an invigorating effect. The pasta itself can be used as a condiment. It goes well with many products, especially with fresh vegetables, or more precisely, with radish, cucumber and green onions.

If you add freshly squeezed lemon juice to the soy mixture, you get an excellent dressing for salads, and dissolving this product in hot water, you will get a very delicious broth , which can always replace everyday hot drinks (coffee or tea).

It is convenient to take such a unique pasta with you on a hike: it can be eaten in combination with any product.

With the use of fermented soy mixture prepared delicious icing, which is covered with eggplant and not only.

Also with this paste roast lamb, scallops and black cod. When baking, this product is good combined with duck and Chilean sea bass.

Benefit and harm

The Japanese have heard about the benefits of such a paste for a very long time. Today, almost every Japanese city dweller has miso soup for breakfast, which, as previously mentioned, gives the body vitality and energy for the whole day. Such a tradition appeared for a reason. This product contains very useful vitamins (A, D and B) and vital trace elements (zinc, calcium and iron).

In addition, such a paste is valued for its low calorie content, which makes it possible to classify this seasoning as a dietary category of products.

Also, as practice has shown, miso is able to protect the body as much as possible from environmental influences and even from radiation.

Natural Japanese paste made from soybeans regulates blood cholesterol levels.

With daily consumption of this product, the risk of developing cancer is reduced.

Thanks to the rich chemical composition miso paste is recommended to include in daily menu almost every person. The exception is those people who suffer from diseases of the stomach and intestines.. Also this product can harm with pancreatitis, as well as with impaired functioning of the kidneys and liver.

Miso Paste - Traditional Japanese product, which has long been popular and widely used for culinary and medicinal purposes!