The Conversation
8 Creative Ways to Cook With Super-Healthy Miso
Perri O. Blumberg
Perri O. Blumberg
Perri is a graduate of Columbia University and former food editor at Reader's Digest. After graduating a health-supportive culinary school, she's gone on to work with Mark Bittman and pursue writing full-time. She's probably seen Dave Matthews Band in your hometown and will never turn down a Bloody Mary.
There’s much ado about miso lately. It’s a major food trend for 2016 , and we’re pretty darn pleased. Though you probably have an idea what miso is from trying miso soup, the actual ingredient — miso paste — is made from fermented soybeans (though other legumes, such as chickpeas and even grains, like barley, may be used as well). And it’s time to think beyond just upgrading your ramen , ladies: From buddha bowls to savory sauces, miso has a lot of other applications besides its popular spot as a savory, antioxidant-packed umami staple. We asked some leading nutritionists to tell us their favorite ways to use this flavor-packed paste at home.
1. Make a quick vinaigrette. “Combine two tablespoons extra virgin olive oil, one tablespoon white wine vinegar and one teaspoon miso paste,” suggests Rebecca Lewis, in-house dietician for HelloFresh , a leading healthy meal delivery kit company.
2. Elevate your hummus . “Bring some umami to your hummus by adding a small smattering of miso paste to your favorite hummus recipe,” says Julieanna Hever , a plant-based dietitian and author of The Vegiterranean Diet . Making a bean spread with cannellini beans, kidney beans or black beans? Go ahead, swirl some miso into the mix.
3. Ramp up your veggie game. “Blend miso with garlic , ginger, soy and fresh cilantro to create a sauce that takes your veggies on a trip to Southeast Asia!” Lewis recommends. Spread the sauce liberally over veggies like corn, eggplant and carrots. Important to note: “Typically, miso is quite high in salt (500-1000mg per tablespoon), so it should be used in moderation,” advises Lewis.
4. Make a norito. Ready for your fave new lunch recipe? “Spread a thin layer on a nori sheet and add rice and some fresh julienned veggies for a fresh and healthy ‘norito,'” shares Hever. Like heat? Add some hot sauce or a dash or two of red chili pepper flakes for a nice kick.
5. Make a perfect veggie burger . “Add miso to a bean burger recipe for a salty, hearty twist,” suggests Hever. “Miso adds ‘umami’ to a dish, which makes it a very appealing ingredient for vegetarians,” adds Lewis.
6. And yes… you can (and should!) put it in soup . Not just miso soup, ladies! “When any soup is done cooking, turn off the heat and add a tablespoon or two of miso paste for a unique, salty, umami flavor,” Hever suggests. “It has a sweet and salty taste that adds richness and depth to any dish,” Lewis says.
7. Make a tantalizing vegan cheese. “Add a teaspoon to a tablespoon or two of miso paste to cashews, lemon juice, a pinch of salt and water for a creamy, delicious flavor,” offers Hever. Blend it all together and use it to top sandwiches, pasta salad and more. “Miso is a fermented food, so it’s a good source of beneficial bacteria and enzymes to help build your gut microbiome,” shares Lewis. Happy gut, happy gal. The inner cheese addict in you just did a happy dance, huh?
8. Slather it on fish. To make a tasty glaze for salmon or cod, try this: “Add two parts miso to one part vinegar and one part water,” says Lewis. Add it to a sauce pan and simmer until it’s reduced by half.
What’s your favorite dish to cook with miso? Post a picture on Instagram and tag @BritandCo for a chance to be featured!
(Photos via Getty)
Perri is a graduate of Columbia University and former food editor at Reader's Digest. After graduating a health-supportive culinary school, she's gone on to work with Mark Bittman and pursue writing full-time. She's probably seen Dave Matthews Band in your hometown and will never turn down a Bloody Mary.