Miso is one of the essential fermented condiments used in Japanese cooking. I have 15 delicious miso recipes that go way beyond miso soup on Chopstick Chronicles and I share more miso recipes in the book “Secret to Japanese cooking”. We are giving away the book to USA/Canada residents.
What is Miso?
Miso (pronounced me-so) is one of the staple condiments in a Japanese pantry. It is made from cooked soybeans, salt, water and grain (usually rice or barley) inoculated with Aspergillus oryzae, called “Koji” in Japanese. The fermentation process takes about three months minimum, and usually six to twelve months to mature.
Why is Miso is regarded as a superfood? Because of the long natural fermentation process not just creating a panorama of delicious new flavours and aromas, but it also transforms virtually all of their complex protein, carbohydrate, oil and fat molecules into readily digestible amino acids, simple sugars, and fatty acids. Reference: The Book of Miso: Savory Fermented Soy Seasoning
rich in high quality protein
good for your gut health
good source of essential vitamin B-12 for a plant-based diet
promotes long life and good health
Cooking with Miso: Unlimited Versatility
Each of the many miso varieties has its own unique flavour, aroma, colour, and texture. They go well beyond just making miso soup. For example, even just red miso would invite endless possibilities of usage such as miso-glazed salmon, miso butter onigiri rice balls. I hope that the post “15 miso recipes” on Chopstick Chronicles and the book give you some ideas for your own miso recipes. Reference: The Book of Miso: Savory Fermented Soy Seasoning
Miso is classified by its colour, ingredients or taste. By its colour: there are red miso (aka miso), white miso (shiro miso) and mixed miso (awase miso). Ingredients: miso classified as rice (kome miso), berley (mugi miso) or beans (mame miso). By its taste: sweet miso (amakuchi) and dry (karakuchi).
White Miso recipes (Shiro miso)
White miso is lighter in colour and sweeter than red. This is because the white miso is made with a higher percentage of koji and shorter fermentation periods. It is suited to making dressings, sauces and sweets due to its sweet flavour and light colour.
Mizuna salad with miso dressing
Miso glazed eggplant “Nasu Dengaku”
Miso butter grilled rice balls “Yaki Onigiri”
Onigirazu
Miso Caramel
Ozoni kansai region mochi miso soup
Red Miso recipes (Aka miso)
On the other hand, Red miso is bolder in flavour and darker in colour due to less koji being used and longer fermentation period. Therefore it works best for glazed meat and fish, marinade.
Saba misoni
Miso egg
Miso soup basics
Instant Miso soup bombs
Miso Katsudon
Miso soup with spinach and egg
Inari sushi (secret flavour “Kakushi aji)
Miso glazed salmon
Homemade Miso recipe
Because Miso is rich in flavour, high in plant-based protein and is Umami packed, it is available from supermarkets, health stores and Japanese/Asian grocery stores. Although it is readily available, if you can not access Miso, you may need to make one from scratch as I do. I choose to make my own so that I know my miso is made from organic ingredients and has no msg.
It is quite easy and fun to make and even though it takes at least 3 months to mature, it is totally worth your effort. So check out easy homemade miso paste recipe
The secret to Japanese cooking book giveaway! (USA/Canada only)
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Is miso soup actually good for you? Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.
Red miso is the most commonly used miso paste in restaurants but to get even crazier, some mix white or yellow miso with red miso so that you have a dynamic multilayered flavor of umami.
Avoid high heat when cooking with it, as it will kill off the good bacteria. When making miso soup, turn off the heat and dissolve (using a muddler like this will help avoid clumps).
While shiro miso is also known as white miso, aka miso is also called red miso. Soybeans are fermented for a much longer period than shiro miso and also made with a larger amount of soybeans. The result is a more concentrated flavor with a saltier taste and more vivid appearance.
Miso soup is low calorie, low fat, and high in nutrient content, so it is safe to eat daily. However, it does have a high salt content. So, those on blood thinning medication or who have heart problems (including high blood pressure and heart disease) may want to limit their consumption of miso soup.
1. May support gut health. The fermentation process involved in the production of miso promotes levels of beneficial bacteria, known as probiotics. These bacteria are thought to help a range of health issues, including digestion and gut health.
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
Miso should be stored in a covered container and to maintain its colour and flavour, refrigeration is best. As a general rule, the lighter the colour and flavour, the more careful you will need to be and refrigeration is best. Sweet miso should be consumed within three weeks of opening, white miso within 3 months.
The one big concern that some people have when it comes to miso soup is the high sodium content; with the average teaspoon of miso featuring between 200 and 300 milligrams of this blood-pressure-raising element, it can easily scare away those struggling with high sodium levels.
Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. This bacteria contributes to digestive health, reducing gas, diarrhea, bloating and constipation.
Boiling miso can harm the probiotic bacteria. At temperatures above 115 degrees Fahrenheit these delicate bacteria are destroyed. We recommend adding miso paste to soups just prior to serving.
Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6 , 8 , 9 ).
In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.
Miso paste is fermented, and its high salt content protects it from mold. Depending on whom you ask, miso paste will last in the fridge for anywhere between six to 18 months.
Generally, it is recommended to store miso in the refrigerator after opening, as it can spoil if left at room temperature for too long. However, if the miso is unopened and stored in a cool, dry place, it can last for several months, and even up to a year in some cases.
Instant miso soup comes in several methods, and in some cases you won't be able to distinguish it from the real thing. The easiest way to distinguish between instant and real miso soup is the ingredients in the miso soup. In many cases, instant miso soup provides freeze-dried ingredients.
Nutritious, delicious and convenient: traditional miso soup is enjoyed round the clock in Japan - for breakfast, lunch or dinner. Packed with nutrients and proteins, Kikkoman Tofu Miso Soup is the perfect instant meal solution for any time when hunger strikes.
Dried instant soups are high in calories so can be a good option to feed yourself when other options are not available. But these soups are not replaceable by natural food as nutritional value of these soups are very low.
No other seasonings necessary, especially no additives and certainly no MSG ((monosodium glutamate) or other flavor enhancer! So if you have used miso soup or instant dashi in the past you are in for a treat.
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