Description
This healthy miso soup is a warm, comforting, and nutrient-rich dish that supports digestion and weight loss goals. Made with fermented miso paste, tofu, and seasonal vegetables, this Japanese-inspired recipe is low in calories but high in flavor, perfect for a balanced lifestyle.
Ingredients
4 cups water
1 (4-inch) piece kombu (dried kelp)
1/2 cup bonito flakes (or use 1 tsp dashi powder for a vegetarian option)
3 tablespoons white miso paste
1/2 cup firm tofu, cubed
1/4 cup chopped scallions
1/4 cup wakame seaweed, rehydrated
1/4 cup sliced mushrooms (shiitake or button)
1/4 cup baby spinach or bok choy
Optional: grated ginger, garlic, or chili flakes for flavor boost
Instructions
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In a medium pot, bring 4 cups of water and kombu to a gentle simmer. Do not boil. After 5 minutes, remove the kombu.
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Add bonito flakes and simmer for 2 more minutes. Strain out the flakes, reserving the broth (or skip this step if using dashi powder).
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In a small bowl, dissolve miso paste with a bit of warm broth, then stir it back into the pot off the heat to preserve probiotics.
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Add tofu, mushrooms, seaweed, and greens. Gently warm through for 2–3 minutes.
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Garnish with scallions and optional ginger, garlic, or chili flakes before serving.
Notes
Use red or yellow miso for a stronger flavor.
Add seasonal vegetables like carrots, zucchini, or root vegetables for variety.
For a vegan version, skip bonito and use kombu + shiitake mushroom broth as the base.
Keep sodium in check by using low-sodium miso or diluting the broth with more water.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Dinner
- Method: Simmering
- Cuisine: Japanese
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 90 kcal
- Sugar: 2g
- Sodium: 590mg
- Fat: 4g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 6g
- Cholesterol: 0mg
Keywords: miso soup healthy for weight loss, gut-friendly miso soup, low calorie miso soup, fermented foods, weight management soup