Name: Breakfast Miso Soup
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1
Ingredients: 10 ounces water; 2 small scallions, finely chopped; 1/4 medium carrot, shredded; 1 tablespoon white miso paste; 1/2 cup soft tofu; 1 teaspoon toasted sesame seeds

Breakfast Miso Soup

Stephanie Lang, MS, RDN, CDN

Updated on February 28, 2022

Medically reviewed by

Kristy Del Coro, MS, RDN, CDN

(23 ratings)

Total Time: 10 min

Prep Time: 5 min

Cook Time: 5 min

Servings: 1

Nutrition Highlights (per serving)

165 calories

8g fat

15g carbs

12g protein

Show Nutrition Label

Nutrition Facts
Servings: 1
Amount per serving
Calories	165
% Daily Value*
Total Fat 8g	10%
Saturated Fat 1g	5%
Cholesterol 0mg	0%
Sodium 709mg	31%
Total Carbohydrate 15g	5%
Dietary Fiber 4g	14%
Total Sugars 5g
Includes 0g Added Sugars	0%
Protein 12g
Vitamin D 0mcg	0%
Calcium 190mg	15%
Iron 3mg	17%
Potassium 427mg	9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Step out of your breakfast rut and try a steaming bowl of miso soup to kick off your morning meal. The typical American breakfast tends to be high in added sugar and saturated fat. This soup, on the other hand, is lean, light, and full of good-for-you ingredients.

Miso paste is made from fermented beans and sometimes grains, and like yogurt, it is full of live, active cultures. While soup often contains high levels of sodium, studies have shown that miso soup actually lowers blood pressure and heart rate in study participants.

Keep a small tub of miso paste in your refrigerator; it keeps fresh for a long time and is a great addition to salad dressings, soups, and even popcorn. A soothing miso-based "broth" makes a quick and easy base for almost any vegetable and protein.

This single-serving recipe uses chopped scallions, shredded carrots, and a handful of chopped soft tofu for body and protein.

Ingredients

10 ounces water
2 small scallions, finely chopped
1/4 medium carrot, shredded
1 tablespoon white miso paste
1/2 cup soft tofu
1 teaspoon toasted sesame seeds

Preparation

Bring the water, scallions, and carrot to a boil. Reduce heat to a simmer.
Place the miso paste in a small bowl and ladle a quarter to half a cup of the warm water into the bowl. Stir quickly with a fork or whisk until no clumps remain.
Pour the mini bowl of miso and water back into the pot of water.
Add the tofu and sesame seeds and stir. Pour into a bowl or mug and serve.

Variations and Substitutions

Do you love miso soup? Turn it into a more robust meal by adding in some cooked soba or whole wheat noodles or a scoop of cooked brown rice. Stir in steamed broccoli or bok choy, and you can even add a ramen-style boiled egg for additional protein.

Cooking and Serving Tips

A lot of cultures around the world eat savory breakfasts. Branch out and try eating leftovers from last night's dinner for breakfast, or include more beans, tofu, or even chicken and fish at the breakfast meal. You may feel more satisfied with a more robust morning meal.
Breakfast miso and other savory breakfasts are great ways to cut down on added sugars and get an additional serving of veggies into your day.

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