Loaded with probiotic goodness, red miso (not white), a Japanese cooking staple made from fermented soy beans, is the star here (for more flavor and texture). At just 179 calories per serving, 34 g carbs, zero cholesterol, 4 g of total fat (none saturated), 11 g of fiber, and 9 g of protein, use this soup as a starter, or as a main meal with a salad, and whole-grain sourdough bread.
Note: Skip any added salt, as the miso is salty enough (743 mg). Monitor your salt intake that day, to stay under the recommended daily sodium limit of 2,300 mg (1,500, if you have high blood pressure).
- 1 tbsp. canola or olive oil
- 1 small yellow onion, chopped, about 1/2 cup
- 1 medium carrot, chopped, about 1 cup
- 2 gloves garlic, minced
- 1 tsp. grated ginger
- 2 14-ounce cans of black beans, drained and rinsed
- 4 cups low-sodium vegetable stock or water
- 1 tbsp. red miso paste
- 1 tbsp. lemon juice
- 2 tbsps. chopped cilantro
- 1/2- inch ginger root cut into thin matchsticks, about 1 tbsp. (optional)
Heat oil in a heavy-bottomed pan. Add onion and carrot. Sauté on medium heat, until softened, about five minutes. Add garlic and ginger. Sauté for about two more minutes. Add beans and stock. Bring to a boil. Reduce heat, cover, and simmer for 15 minutes. Turn off heat. Strain about 1/4 cup of liquid from soup into a small bowl or cup. Add red miso paste to stock,* and mix together to combine. Gently stir to mix in red miso paste until dissolved into soup. Before serving, add lemon juice to pan. Adjust seasoning, and mash the soup slightly with a potato masher to thicken soup, leaving some texture. Serve in bowls with a sprinkle of chopped cilantro, and fresh ginger.
*Don’t add miso paste to the soup when still cooking or very hot, as heat will kill the good bacteria in this paste!
Recipe adapted from: www.eatright.org