Miso Soup with Black Beans and Bok Choy

Miso soup is the ultimate cold-weather comfort.  A little spice from ginger, a little heat from chili, and lots of umami from Miso.  Add in bok choy and black beans for a substantial meal.

Makes 8-10 cups

Serves 4

1/4 cup miso, yellow
1 cup dried shitake mushrooms
2 inches ginger, fresh, peeled and sliced
2 each dried Thai chilies (or 1 tsp. chili flake)
6 inches Kombu (dried sea kelp), wiped with a wet paper towel
10 cups water
6 oz tofu, firm, drained and diced
15 oz canned black beans, drained and rinsed
1 cup bok choy, chopped
1 teaspoon tamari, low-sodium
2 each scallions, sliced, for garnish

To make Miso broth:  Combine miso, shitake mushrooms, ginger, chilies, kombu, and water in a large pot.  Bring to a simmer and simmer, partially uncovered for 20-30 minutes, until aromatic.  Strain with a mesh strainer or cheesecloth.

To finish soup:  Return miso broth to the pot.  Add in the tofu, black beans, and bok choy.  Simmer over low heat, covered, until ready to serve.  Add tamari, if desired, for more salt.

Garnish with sliced scallions.

Servings: 4
Yield: 8 cups

Amount Per Serving (about 2 cups per serving)
 

Calories 263.1

Total Fat 4.43g 7%
Saturated Fat 0.65g 3%
Monounsaturated Fat 2.17g
Polyunsaturated Fat 1.13g
Cholesterol 0mg 0%
Sodium 758.26mg 32%
Potassium 779.06mg 22%
Total Carbohydrates 42.39g 14%
Fiber 12.36g 49%

Sugar 3.21g
Protein 17.69g 35%


Vitamin A 1109.61IU 22%
Vitamin C 42.75mg 71%
Calcium 184.52mg 18%
Iron 4.55mg 25%
Vitamin E 0.35mg 4%
Vitamin D 13.86IU 3%
Thiamin 0.36mg 24%
Riboflavin 0.3mg 18%
Niacin 2.63mg 13%
Vitamin B6 0.38mg 19%
Folate 232.64mcg 58%
Pantothenic Acid 2.65mg 27%
Vitamin K 41.58mcg 52%
Phosphorus 288.16mg 29%
Magnesium 152.9mg 38%
Zinc 3.11mg 21%
Copper 0.96mg 48%
Manganese 1.17mg 59%
Selenium 12.54mcg 18%

Source: http://instagram.com/p/jdEns7Rb7l/