Last Updated on December 17, 2024 by Arif Chowdhury
When it comes to comfort food, nothing quite warms the soul like a bowl of soup. And if you’re looking for something that’s nutritious, satisfying, and packed with flavor, look no further than Miso Chicken and Mushroom Soup.
This delightful dish features a light, umami-rich broth filled with tender chicken, earthy mushrooms, and the distinctive flavor of miso paste.
Not only is it delicious, but it also makes for a fantastic weight loss recipe, perfect for those chilly evenings when you want something cozy without the guilt.
The Wonders of Miso
Miso paste, a staple in Japanese cuisine, is made from fermented soybeans, salt, and a fungus called koji. It’s not just a flavor powerhouse; it also boasts several health benefits.
Did you know that miso is rich in probiotics? These beneficial bacteria support gut health, which is crucial for overall wellness.
According to a study published in the Journal of Nutrition, a healthy gut microbiome can help with weight management and digestion.
Additionally, miso is low in calories while being high in protein, making it an excellent addition to a weight loss diet. One tablespoon of miso paste has about 35 calories and 2 grams of protein, which means you can enjoy its rich flavor without piling on the calories.
The Benefits of Chicken and Mushrooms
Chicken: The Lean Protein Powerhouse
Chicken is a fantastic source of lean protein, which is essential for muscle maintenance and repair. A 3-ounce serving of skinless chicken breast provides about 26 grams of protein and only 140 calories.
Studies have shown that including lean proteins in your diet can help reduce hunger and promote satiety, making it easier to stick to a weight loss plan.
Mushrooms: Nutrient-Dense Fungi
Mushrooms are not only delicious but also nutrient-dense. They are low in calories, with just about 15 calories per cup of raw mushrooms, and are packed with vitamins and minerals, including B vitamins, selenium, and potassium.
Their unique umami flavor enhances any dish, and they can help make meals more satisfying without adding extra calories.
Recipe: Miso Chicken and Mushroom Soup
Ready to whip up this comforting soup? Let’s get into the details. This recipe is simple, quick, and perfect for meal prep. You can enjoy it for lunch or dinner, and it keeps well in the fridge for a few days.
Ingredients
For the Soup:
- 1 lb (450g) boneless, skinless chicken thighs or breasts
- 6 cups low-sodium chicken broth
- 1 cup sliced mushrooms (shiitake or cremini work best)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1-inch piece of ginger, minced
- 3 tablespoons miso paste (white or yellow)
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 cup bok choy or spinach
- 2 green onions, sliced (for garnish)
- Optional: chili flakes for a bit of heat
Instructions
Step 1: Prepare the Ingredients
Start by gathering all your ingredients. Slice the mushrooms, dice the onion, and mince the garlic and ginger. Chop the bok choy or spinach and set aside for later.
Step 2: Sauté the Aromatics
- In a large pot, heat the sesame oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until it becomes translucent.
- Stir in the minced garlic and ginger, cooking for another minute until fragrant.
Step 3: Cook the Chicken
- Add the chicken thighs or breasts to the pot and sauté until they are lightly browned on all sides, about 5-6 minutes.
- Pour in the chicken broth and bring it to a gentle simmer. Let it cook for about 15-20 minutes, or until the chicken is fully cooked and tender.
Step 4: Shred the Chicken
- Once the chicken is cooked, remove it from the pot and place it on a cutting board. Using two forks, shred the chicken into bite-sized pieces.
- Return the shredded chicken to the pot.
Step 5: Add the Mushrooms and Miso
- Add the sliced mushrooms to the pot and let them cook for about 5 minutes until they are tender.
- In a small bowl, mix the miso paste with a ladle of the hot broth until it dissolves. This helps prevent clumps of miso in your soup.
- Stir the dissolved miso back into the pot, along with the soy sauce. Allow the soup to simmer for another 5 minutes.
Step 6: Add the Greens
Finally, add the bok choy or spinach to the pot and cook for an additional 2-3 minutes until the greens are wilted and tender.
Step 7: Serve and Enjoy!
- Ladle the soup into bowls and garnish with sliced green onions. If you like a bit of heat, sprinkle some chili flakes on top.
- Enjoy your warm, umami-rich Miso Chicken and Mushroom Soup!
Nutritional Information
This delightful soup is not only comforting but also nutritious. Here’s a quick overview of the nutritional content per serving (approximately 1.5 cups):
- Calories: ~250
- Protein: 30g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 2g
With a balanced nutritional profile, this soup is a great addition to any weight loss plan. Its high protein content helps you feel full while keeping the calorie count in check.
Tips for Success
- Customize Your Vegetables: Feel free to add other vegetables you enjoy, such as carrots, bell peppers, or zucchini. Just adjust the cooking times accordingly.
- Make It Ahead: This soup keeps well in the fridge for up to 4 days. You can also freeze it for up to 3 months. Just be sure to leave out the greens until you’re ready to eat; they’ll stay fresher that way.
- Adjust the Flavor: If you prefer a stronger miso flavor, don’t hesitate to add a bit more paste. Just remember to taste as you go!
A Bowl of Wellness Awaits
Incorporating Miso Chicken and Mushroom Soup into your meal rotation is not only a treat for your taste buds but also a smart choice for your health.
With its rich umami flavor and nutritious ingredients, this soup is the perfect companion for chilly days or when you need a comforting meal without the extra calories.
So grab your ingredients, fire up the stove, and enjoy a bowl of goodness that’s as good for your waistline as it is for your soul!