Miso noodle vegetable soup

Search

Miso noodle vegetable soup

This recipe is from the amazing "Plant based cooking for hormonal health" class with Rohini and Dr Nitu Bajekal and is also in their new book Living PCOS Free. Minimally processed or whole soya is a great addition to our diet and is suitable for all ages. Relatively unprocessed soya products are better such as edamame beans, mature soya beans, tofu, tempeh, soya curls, miso and natto with soya sausages and soya meats best reserved for occasions.  Aim for two daily portions of minimally processed soya foods. These soya foods are naturally rich in isoflavones, compounds that have oestrogen-like effects. These are also rich in iron, potassium, B vitamins and protein and have been shown to help with weight management. Soya has been shown to help reduce hot flashes in the menopause and is beneficial for PCOS and fertility.

Ingredients

• 1 large red onion, diced
• 4 cloves of garlic, crushed and diced
• 1 hot red chilli
• 1 tablespoon of grated ginger 
• 2 cups of chestnut mushrooms, sliced (or mixed mushrooms if you prefer)
• 1 red bell pepper, diced
• 1 block pre-cooked tofu, marinated and diced into cubes (or marinate and bake at home)
• 3-4 cups of low sodium vegetable stock
• 1 tablespoon of dark brown miso paste
• 1 tablespoon rice vinegar
• 3 pak choi, trimmed and chopped (also called bok choy sometimes)
• 1 tablespoon sesame seeds
• 1 teaspoon coconut sugar (optional)
• 1 tablespoon dulse or nori seaweed flakes (optional)
• 200g of soba (buckwheat) noodle

 

Method

 

1. Sauté onion in a little hot water (or oil if you prefer) for a couple of minutes, then add the garlic and chilli. Add a splash of hot water to deglaze the pan if necessary.

2. Add the mushrooms and sauté until they turn slightly brown then add the pre-cooked marinated tofu, red pepper and ginger. 

3. Mix the miso paste thoroughly with 1/4 cup hot water until dissolved. Pour it into the pan. Stir for a minute.

4. Add the vegetable stock, rice vinegar, coconut sugar and simmer for a few minutes. Add the pak choi.

5. In the meantime, boil water in a separate pan and once boiling, add the buckwheat noodles Simmer for 5 minutes or for as long as the packet suggests. Remove from heat and immediately rinse with cold water so it doesn’t stick together.

6. Add the noodles to the miso soup and stir for a minute.

7. Turn off the heat. To serve, sprinkle sesame seeds and dulse flakes on top to serve.

* Rohini and Nitu are the co-authors of Living PCOS Free, their first book published on 28th April 2022. Polycystic Ovarian Syndrome (PCOS/ PCOD) is the most common endocrine disorder worldwide, affecting at least 1 in 10 women and people assigned female at birth (AFAB). It is the number one cause of infertility. Alarmingly, 3 in 4 of those with PCOS remain undiagnosed because of the complex nature of the condition. This practical guide will show you how to successfully manage your condition using proven lifestyle approaches alongside western medicine. With over 35 years' of clinical experience, Dr Nitu Bajekal breaks through misinformation, providing clarity and support to help you tackle your symptoms - from irregular periods to acne and anxiety. The book features an easy-to-follow 21-day plan for hormonal health by Nutritionist Rohini Bajekal along with plant-based recipes and illuminating case histories.

 📸 Elainea Emmott