![Yasai-To-Tofu-no-Misoshiru (Hearty Miso Soup with Vegetables & Tofu)](https://cdn.statically.io/img/www.eatingwell.com/thmb/W88X1F9_MW4HVsFlgb0S1jg8zls=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/yasai-to-tofu-no-misoshiru-hearty-miso-soup-with-vegetables-and-tofu-729df1c6be3e4584b57502cf61a9fd3b.jpg)
Ingredients
Dashi
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5 ½ cups water
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1 4-inch square kombu
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3 cups (20 grams) bonito flakes
Miso Soup
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2 tablespoons light sesame oil
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½ medium onion, halved and sliced 1/4 inch thick
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2 medium carrots, sliced 1/4 inch thick
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6 ounces sweet potato, preferably satsuma, diced (1/4-inch)
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4 ounces daikon, peeled, quartered and sliced 1/4 inch thick
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3 ounces shiitake mushrooms, stems removed, sliced 1/4 inch thick
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4 tablespoons red and/or white miso
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8 ounces soft or medium-firm tofu, cut into 1/4-inch cubes
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2 scallions, sliced
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½ teaspoon grated lemon zest
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Shichimi togarashi for garnish
Directions
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To prepare dashi: Heat water and kombu in a large pot over medium heat until bubbles begin to form around the kombu, 5 to 10 minutes. Remove the kombu, continue cooking until the water comes to a boil, then remove from heat. Add bonito flakes and let stand for 2 minutes. Strain the dashi through a fine-mesh sieve into a large glass measuring cup or heatproof bowl. (Do not press the bonito flakes while straining as it will cloud the dashi.) You should have 5 cups.
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To prepare miso soup: Heat oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until soft, about 5 minutes. Add carrots, sweet potato, daikon and shiitakes. Cook, stirring occasionally, until the vegetables start to soften, about 5 minutes. Add 4 3/4 cups of the dashi and bring to a boil over medium-high heat. Reduce heat to maintain a simmer and cook until the vegetables are soft, about 6 minutes.
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Pour the remaining 1/4 cup dashi into a small bowl and whisk in miso. Add the miso mixture and tofu to the soup and stir. Serve the miso soup topped with scallions and lemon zest and garnished with shichimi, if desired.
To make ahead:
Refrigerate the dashi (Step 1) for up to 3 days.
Nutrition Facts (per serving)
202 | Calories |
11g | Fat |
19g | Carbs |
9g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 2 cups | |
Calories 202 | |
% Daily Value * | |
Total Carbohydrate 19g | 7% |
Dietary Fiber 4g | 14% |
Total Sugars 7g | |
Protein 9g | 18% |
Total Fat 11g | 14% |
Saturated Fat 1g | 5% |
Sodium 807mg | 35% |
Potassium 424mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.