Breakfast Miso Soup

Miso Soup
Stephanie Lang, MS, RDN, CDN
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
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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

  1. Bring the water, scallions, and carrot to a boil. Reduce heat to a simmer.

  2. 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.

  3. Pour the mini bowl of miso and water back into the pot of water.

  4. 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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Article Sources
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.
  1. 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