Is Miso Soup Keto? Miso soup is a winter staple in Japan. It’s warming, comforting, and perfect for those cold days. But what many people don’t know is that miso soup is also keto-friendly!
In this post, we’ll take a closer look at the ingredients in miso soup and how they make it keto-approved. We’ll also show you how to make your miso soup at home. So if you’re looking for a healthy and delicious soup to add to your keto diet, look no further than miso soup!
While it’s true that miso soup is a savory dish, there are two main reasons you’d likely find it to be keto-unfriendly. The first is the broth itself.
In addition to being an excellent vehicle for carrying all of those tasty ingredients and nutrients from which we derive most of their flavor (namely vegetables and fish), most broths also contain gluten-containing wheat or barley flour for thickening.
What is miso soup?
Miso soup is a Japanese soup. It’s usually made from dashi and has the consistency of heavy cream. It goes well in cold weather, swelling up very nicely and being quite warm when you drink it. Miso soup can be an excellent substitute for those unable to eat wheat or barley. Plus, it tastes great!
Is Miso Soup Keto
The ingredients in miso soup, the nutrients, and the flavor primarily derive from vegetables and fish. There are also many hidden gluten-containing kinds of wheat or barley flour sources for thickening.
You can probably think of a few, such as barley flour, that you might encounter in a miso soup. For example, in the case of sushi rice, a rice-based soup is made to add to the sushi dish.
The same holds for miso soup. Many toppings are used in addition to the broth. Besides being made with delicious ingredients, Japanese cuisine often has gluten, as MSG has been utilized at some point during the preparation of every meal.
What Does a Miso Soup Consist of?
Technically, miso soup is not just broth with a little flavor. Instead, it’s a full-blown recipe in its own right. And it’s got many ingredients and spices that go into making it.
At the core of a miso soup is a broth. Most soups, whether they involve vegetables, meat or fish, will have a liquid base to keep everything suspended.
The broth is high in salt, ginger, and sesame oil, with soy sauce, added to make the flavor more savory and salty. Miso soup adds saltiness as well as a special star ingredient called miso.
How to make your miso soup
It’s pretty easy! All you need is frozen vegetables, some tofu, and a package of instant miso soup. If you have a few extra minutes, you can also make some homemade broth. However, it’s unnecessary – the miso broth will work fine on its own.
- For the broth:
- 1 packet of instant miso
- 4 cups water
- For the soup:
- 4 scallions, chopped
- 1 pound tofu, cubed (2-3 containers)
- 2 tablespoons soy sauce or tamari sauce (You can make your own from whole soybeans.)
Step 1. Make a broth out of the first ingredients. Add the miso and water to a pot and sit for 20 minutes. Blend in batches if you have a high-powered blender.
Step 2. Add the tofu and scallions to the broth and boil for about 10 minutes or until the tofu is heated. Add the soy sauce or tamari sauce and serve.
Miso soup is great! It’s thick and hot. Plus, it’s very filling, thanks to the protein it has in it. It doesn’t contain wheat or barley, so you don’t have to worry about getting sick. Just remember to enjoy it!
What is dashi?
Dashi is the base from which miso soup is made. Dashi is a Japanese fish stock, often combined with dried shiitake mushrooms.
Though it doesn’t contain much flavor, it gives miso soup its signature tanginess. Like short ribs, this substance is smoked and cured to stone age perfection because it’s rich in collagen, which makes bones stiff and durable.
Dashi is an essential ingredient in Japanese cooking. It’s what gives your soba noodles unique flavor and chewiness and allows you to make the most delicious miso soup. The key to making fantastic dashi is a process of fermentation called katsuobushi.
Katsuobushi is a type of dried, smoked, fermented bonito or tuna. It’s the key ingredient used to make fantastic dashi! This smoked bonito has an incredible effect on your body and tastes so strong you can taste it in the broth! Dried shiitake mushrooms and rice grains give miso soup excellent flavor and consistency.
The nutritional value of miso soup
Which soups are keto friendly?
There are many keto-friendly soups, and here is a list of the ones that I have tried and can vouch for. When comparing the full, fat-free soup to the broth, they all had zero carbs.
1. Broccoli Cheddar Soup – 1 cup has 2g of carbs. This was a mistake at a restaurant once. I remembered to double-check the nutritional information on this one, or I would never have tried it!
2. Clam Chowder – 3 cups has 6g of carbs.
3. Chicken Noodle Soup – 1 cup has 2g of carbs.
4. Minestrone – 2 cups have 7g of carbs, but most of the pasta noodles are fiber-rich, and fiber can lead to feeling whole.
5. Minestrone with Meatballs – 2 cups, but only 1 cup has carb-containing noodles (1 cup is just half a serving).
6. Cream of Chicken Soup – 1 cup has 4g of carbs.
7. Fish Chowder – 1 cup has 2g of carbs
8. Split Pea Soup -1 cup of soup has 6g of carbs.
9. Tomato Basil Soup– 1 cup has 3g of carbs, but only 1/4 cup is carb-containing noodles (meatballs).
10. Lobster Bisque – 1 cup has 4g of carbs.
How many carbs are in miso soup?
Miso soup has approximately 13 grams of net carbohydrates, 400 calories, and 26 grams of protein in every serving. This amount of nutrition is only possible because miso is a fermented food. When miso soup is made traditionally, it takes more than a week to ferment.
However, in the case of modern-day miso products, the fermentation process does not require as much time and effort.
In addition, some products use lower-quality soybeans and fillers such as wheat flour or cornstarch to speed up production time. When this happens, the nutritional quality and taste of the end product are also compromised.
What are the benefits of eating miso soup?
Miso is a traditional Japanese ingredient that helps tame the appetite and digestion and provides many other beneficial health benefits. Nutritionists believe that the fermentation process in miso soup gives it its powerful properties.
Miso contains probiotics, enzymes, and other helpful substances that help keep the digestive system healthy, improve metabolism, and aid weight loss while providing protein and calcium.
Miso soup can also help with heartburn, which is why it is consumed by people who have heartburn. It is also a good source of iron and vitamins.
Types of Miso Soup
There are two types of miso soup: a thick, wheat-based type and a more savory, soy-based type. The first is called Shiro miso and has been used traditionally in Japan since the 7th century.
Shiro miso comes in two varieties: red rice miso, which is made from rice flour, and white rice miso, which is made from sweet Japanese rice. The second type is a tasty variety. It uses miso instead of wheat as a base, called the Wazuka (or brown) miso. The Wazuka miso is red, with bits of red cabbage added during fermentation.
Miso soup can be served hot or cold, depending on your mood and how much you want to eat at once.
Miso soup provides a great source of nutrition. The antioxidants found in miso can benefit your skin, digestion, and metabolism.
It’s also highly digestible, making it an excellent meal when trying to lose weight. While the traditional red miso is a little harder to find, the dry seaweed varieties are widely available. My recipe for miso soup is straightforward to make and can be used for any broth.
I hope that you enjoy this recipe. Please let me know what you think!