Cooking and Meal Prep Recipes Breakfast Miso Soup By Stephanie Lang, MS, RDN, CDN Stephanie Lang, MS, RDN, CDN Facebook Twitter Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. Learn about our editorial process Updated on February 28, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Stephanie Lang, MS, RDN, CDN (29 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 Hide 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. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ito K. Review of the health benefits of habitual consumption of miso soup: Focus on the effects on sympathetic nerve activity, blood pressure, and heart rate. Environ Health Prev Med. 2020;25:45. doi:10.1186/s12199-020-00883-4 By Stephanie Lang, MS, RDN, CDN Stephanie Forsythe, MS, RDN, CNSC, is a registered dietitian nutritionist who has developed recipes and blog content for Savor Health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.