Super Miso Soup

By MaryEllen

Ingredients

• 1 T olive oil, divided
• 1 block firm tofu, diced
• 1 t black pepper
• 1 large onion, chopped
• 4 carrots, chopped
• 4 large garlic cloves, minced
• 1 T turmeric
• 1/4 cup dried mushrooms, broken into bite-site pieces
• 1/2 cup dry quinoa
• 2 cups veggie broth
• 2 cups water
• 1 bunch kale, leaves only, chopped
• 1/4 cup white miso
• 1 red bell pepper, chopped
• 3 scallions, whites and greens chopped
• Nutritional Info
• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 247.6
• Total Fat: 8.6 g
• Cholesterol: 0.0 mg
• Sodium: 143.3 mg
• Total Carbs: 32.0 g
• Dietary Fiber: 6.7 g
• Protein: 14.6 g

Details

Servings 6
Preparation time 10mins
Cooking time 35mins
Adapted from recipes.sparkpeople.com

Preparation

Step 1

Preheat the broiler. Pour 2 teaspoons of the olive oil on a baking sheet and add the tofu. Use your hands to evenly distribute the oil on the pan and the tofu.
Sprinkle on the black pepper. Place under the broiler.
Place a large Dutch oven or heavy-bottomed pot over medium heat. Add the remaining olive oil, then add the onions and carrots to the hot oil. Saute, stirring often, until the vegetables are tender, about five minutes.
Add the garlic, turmeric and mushrooms, and stir to combine.
Add the quinoa, broth and water, turn the heat to medium-high, cover and allow to simmer for 15 minutes.
After 15 minutes, remove the tofu from the broiler. (It should be slightly crispy on the top and bottom. If it starts to burn, remove it from the oven and set aside until the quinoa is cooked.)
Add the kale and tofu to the pot, reduce heat to medium, and cover.
Once the kale is tender (about 3 minutes), remove the lid and whisk in the miso. Turn off the heat, add the peppers and scallions, and serve immediately.
Each serving is 1 2/3-cups.

6 servings, about 1 2/3 cups each

Broiling the tofu creates a crispy outer layer that adds great texture. When you add the tofu to the pot, it will puff up slightly and soak up all the flavor in the broth. Don't skip this step!
Add miso at the end of the cooking process to protect the delicate probiotics it contains.
By adding the bell pepper just before serving, you retain its crunch.