MISO KONJAC NOODLE SOUP (paleo, keto)

There’s nothing like a piping hot bowl of delicious, nourishing soup.  Here I made a gut health-promoting miso noodle soup using bone broth (vegan sub vegetable broth) and konjac noodles.  Paleo, low carb and packed with prebiotics, probiotics, bone broth and a rich umami flavour? Count me in!

Side note: Read more about pre and probiotics, collagen/bone broth and gut health here.

Crazy for Konjac

Have you tried konjac or shirataki noodles before?  They’re a great zero calorie, grain-free, carb-free alternative to traditional pasta.  Sounds crazy, I know, but they’re actually really good and super versatile!

Shirataki noodles originated in Japan and are made from the konjac root.  They are gelatinous in texture and a good source of prebiotic resistant starch, being composed of 97% water and 3% indigestible fibre.  This means that these noodles provide no calories or nutrients to our bodies, but they feed the good bacteria in our guts!

Of note, konjac noodles can cause short-term gastrointestinal upset including bloating and discomfort, especially if you are not used to them. As with all forms of resistant starch, it is generally recommended to add them to your diet gradually — the “start low, go slow” approach.

More About Miso

Miso is a traditional Japanese seasoning paste made from fermented soybeans and sometimes rice, barley or other ingredients (so be sure to confirm gluten-free if needed).  It has a salty, tangy, earthy, umami flavour that works well in savory dishes like soups and stews as well as glazes, marinades, sauces and salad dressings. Because it undergoes a fermentation process, it is rich in probiotics.

There are numerous different types of miso, some with stronger more pungent flavour than others. White or Shiro miso is the mildest kind. It has a slightly sweet taste and is very versatile. Yellow or Shinshu miso is slightly stronger, and red miso is the saltiest, most pungent type. I opted for a dark rich miso here because we’re umami addicts at my house, but would recommend using Shiro or Shinshu for this recipe, especially if you are new to miso.

Miso Konjac Noodle Soup Recipe

Ingredients for 2-3 servings:

• 2 cups bone broth or vegetable broth

• 2 cups water

• 3 Tbsp organic white or yellow miso paste (or red miso if prefer a more pungent soup)

• 1 cup sliced mixed mushrooms

• 1 medium red bell pepper, sliced into bite-sized strips

• 14 oz package of konjac noodles (or you can use ramen or soba noodles)

• 1 Tbsp grated fresh ginger

• 1/4 tsp crushed red chilies

• 2 cups raw baby spinach or other leafy greens

• large cooked peeled tail-on shrimp (suggest 4 oz or 8-9 shrimp per serving) OR one block of soft tofu, cubed

• 1/4 cup green onions, thinly sliced

• salt and pepper to taste

• optional toppings: diced avocado, chopped nori seaweed, soft boiled egg, black sesame seeds, microgreens, lemon wedges

Directions:

1. Whisk 1/2 cup water into miso in a small bowl and set aside.

2. Put the remaining water and broth in a medium saucepan over medium-high heat and bring to a boil.

3. Add mushrooms, bell pepper, ginger, crushed red pepper and noodles. Reduce heat to medium and simmer for 2 to 3 minutes (or up to 7 or 8 minutes if using soba noodles).

4. Remove from heat. Stir in miso until well combined. Add spinach, shrimp or tofu, and green onions & allow spinach to wilt.  Season to taste.

Ladle into bowls and serve with toppings as desired.