I hope you’re ready for the most wholesome, healthy, winter-warmer, one-bowl-meal of a recipe I’ve ever published. This recipe is packed full of supergreens plus it’s a wholegrain miso soup, taking the often light miso soup and making into a hearty, balanced meal soup.
It even looks healthy!
Just looking at this recipe makes you lose a few kilograms, making and eating it is the equivalent of visiting Lourdes whilst running a marathon and getting blessed by the pope. It’s like the 3 in 1 Cilit Bang of healthy soups. Inspired by my eternal search to create lunch recipes that are one-pot wonders and can sustain me through the afternoon, I pulled together all the things I wanted in a soup; healthy, filling, low fat, tasty, nutritious and piled them into a bowl. The result is this spectacular soup which I’ve just made four litres of, which will take care of my lunch for the coming week.
Nutritional Powerhouse.
Joking aside, this really is a bowl full of super healthy ingredients. Starting from the top you have miso. The Japanese revere miso for it’s purported health benefits and it’s a sure fire flavour winner to boot. I’ve topped this with some slightly less Japanese spelt grains, which are a powerhouse of micronutrients. You might be aware that ‘wholegrain’ is good for you, as opposed to, err, ‘white’ stuff. Well that’s true, it’s the brown part of grains which contains the extra benefits of minerals like zinc and selenium which get lost in processing and in non-wholegrain products. These lovely spelt grains also provide you with some much needed carbohydrates (yes, you do need carbohydrates, regardless of what the current craze about them is).
It’s rammed full of kale and spinach, two of the healthiest leafy greens you can lay your hands on, making sure you get your fibre, iron and vitamins. Lastly, it’s smattered with a sprinkling of tofu to top up the protein levels. The spring onions on top are literally the icing on the cake, a sharp little twist to finish off the masterpiece.
Beauty is on the inside.
As you’d expect, it tastes lovely as well, a heart warming, stomach calming bowl of health, perfect for these autumn days with their cold mornings, something to look forward to at lunch or dinner to warm your cockles. It’s incredibly easy to make as well, there’s little preparation involved, it’s one of those ‘chuck it all in and simmer’ soup recipes that doesn’t even require any blending at the end. Basically, you’ve run out of excuses to not make this, so get to it!
Supergreen Wholegrain Miso Soup
By Gavin Wren
Serves 4
Uses 1 large pan with lid
PDF recipe card to download or print
Ingredients
1.5l water
2 fish stock cubes (can use vegetable stock if vegetarian)
2 tablespoons mirin
150g spelt grains
300g leaf spinach
200g kale, chopped
200g tofu, chopped into small cubes
3 tablespoons brown rice miso
3 spring onions, sliced
Directions
Add the kale, spinach and tofu. Bring back to the boil and then turn off the heat. Stir the miso through the soup, then serve, topped with spring onions. Yum.
