Miso and tahini bring rich depth and mouth-watering sweet, sour, and salty tastes to the broth of this versatile vegetable soup.
Jump to RecipeMiso is a probiotic, and tahini is a great source of calcium and healthy fats. If you haven’t explored these two winner foods yet, you’re in for a big treat.
My guess is that once you try this soup, miso and tahini with both turn into healthy food cravings you’ll be happy to have.
Soup variations
What I love about this soup is how versatile it is.
I’m using potatoes, carrots and leafy greens for the vegetables, but you can literally use anything.
If you’ve got veggies in your fridge right now that need to be used up, throw them in this soup.
Add onions if you’re into alliums and you want a soup that really soothes and calms your mind.
Add beetroot for bold color and liver support.
Try sweet potato or winter squash to sweeten up the broth if that’s what you love.
Lighten the soup up by using more greens.
I’m thinking you could even have it with some boiled egg for protein, or possibly some organic tofu if you’re into that.
Miso
Miso is a salty, fermented grain or bean that’s sold as a paste. When you dissolve miso in hot water, it adds rich, umami flavor.
Miso comes in many types with variations in flavor. The three most common types are white (shiro, sweet, mellow) miso, red (aka) miso, and yellow (shinshu) miso. White is mildest and red is strongest, while yellow is in the middle.
Miso can be made from rice, barley, soybean, chickpeas, and more. Soy-based misos are the most common type, but you can find soy-free varieties.
Due to its salty-sour fermented taste, miso encourages hydration and water retention, which can be really helpful for dry individuals who suffer from constipation or dry skin.
Miso is also a probiotic. To preserve these qualities, avoid boiling it. Generally, you want to turn off the heat, remove some of the hot liquid into a separate bowl, dissolve the miso in this liquid, then return it to the soup.
Tahini
Tahini is a creamy paste made from blended sesame seeds. A rich source of healthy fats, tahini is mostly sweet with a mild, bitter undertone.
If you’re ever craving sesame seeds or tahini, it could be due to the high calcium content, and you’re actually craving calcium to nourish your bones.
Tahini is a key ingredient in hummus, and is common in Mediterranean cuisine. Once you try tahini, you might wonder where it’s been all your life.
Zucchini and/or leafy greens
I love zucchini in this soup, because it is cooling and super easy to digest. I especially like the texture of zucchini in soups when it’s grated. It gives the soup broth rich texture and soothing mouthfeel.
Use any type of leafy green you like in this soup. You can use just the greens, or a combination of zucchini and greens. You can also use multiple greens if you’d like.
Try green or purple cabbage, kale, collards, Swiss chard, spinach, or green onion. You could even try Asian greens, such as napa cabbage, gai lan, pea shoots, bok choy, or yau choy.
Note that green vegetables are super healthy for most people to eat on a daily basis. They help with daily detox, and assist with digestion and overall balance.
Recipe for Miso Tahini Vegetable Soup
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Ingredients
To start
- 2 teaspoons sesame oil, (sub with any vegetable oil)
- 1 clove garlic, chopped
- ¼ teaspoon cumin seed or powder
- ⅛ teaspoon black pepper
To add
- 4 cups water
- 1 cup carrot, chopped
- 1 ½ cups sweet potatoes or winter squash (ie. butternut), chopped
- 2-3 cups zucchini or leafy greens, chopped (see notes for options)
- 1 teaspoon vinegar (white wine, apple cider, etc.)
To finish
- 2 tablespoons tahini
- 1-2 tablespoons miso, to taste
- 2 tablespoons cilantro or parsley, (optional)
- pinch red chili or cayenne pepper powder, (optional)
Instructions
To prepare
- Chop garlic and set aside. Chop carrots and sweet potato or squash. You will have time to chop the zucchini and/or leafy greens while the soup is simmering, or you can prepare it ahead of time.
To start the soup
- Get your cumin and black pepper out, then heat sesame oil in a medium saucepan. Add garlic, cumin, and black pepper. Sizzle for 20-30 seconds, until you can smell the aroma of the spices and the garlic is lightly browned.
To add to the soup
- Add water, along with the chopped carrots and sweet potato or squash. Bring to a boil, then reduce heat and simmer for 10 minutes. Add the zucchini and/or leafy greens, along with the vinegar, and simmer another 10 minutes. Turn off the heat.
To finish the soup
- Remove a cup of broth and place it in a small bowl. Add miso and tahini and stir well to dissolve. Pour the mixture back into the broth and stir.
- Taste, and balance the flavors with extra miso, salt, vinegar, and/or black pepper. Add the optional cilantro or red chili if desired.
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