Lower-Sodium Miso Soup

January 29, 2016 Sarene Alsharif

Seaweed is rich in vitamins and minerals, but is not used often in American cuisine. If you'd like to incorporate this healthy ingredient into your diet, try this recipe for miso soup.

While traditional miso soup is usually made with dried wakame seaweed, miso paste, dashi powder (fish bullion), tofu and green onions, this lower-sodium version is still satisfyingly salty-tasting without sodium-rich dashi powder. The miso paste provides enough flavor without needing to add salt during preparation. Additionally, the umami taste — a meaty or savory flavor from glutamates and other amino acids — in the miso paste and no-salt-added chicken broth make the soup delicious.

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Recipe by Sarene Alsharif, MPH

Ingredients

  • 10 cups water
  • 4 ounces uncooked chicken meat
  • 4 green onions, thinly sliced
  • 1 tablespoon wakame seaweed
  • 5 ounces extra-firm tofu, cut into ¼-inch cubes
  • 3 tablespoons plus 1 teaspoon white miso paste

Directions

  1. Place water and chicken into a soup pot. Bring to a boil, turn heat to low and let simmer for 30 minutes.
  2. With broth still simmering, remove chicken. Reserve cooked chicken for a future meal.
  3. Add sliced green onion, wakame seaweed and chopped tofu to broth and continue simmering for 5 more minutes, then turn off heat.
  4. Serve 1 cup of broth into a bowl. Add approximately 1 teaspoon miso paste to soup bowl. Stir to dissolve miso paste into the soup. Serves 10.
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Sarene Alsharif
Sarene Alsharif, LDN, MPH, is a dietitian in Rockford, IL. Her main focus is health promotion and disease prevention through nutritious eating and a healthy lifestyle. She is the owner of Healthy Plate 5, LLC through which she teaches families to make healthy choices.