Brimming with goodness from healthy miso paste and sea vegetable minerals, this broth will certainly revive and make you feel energised.

Enjoy this Autumn with seasonal vegetables for an immune strengthening and kidney loving tonic.

Serves 4

Ingredients:

Dash sesame oil

1 onion diced

1 courgette finely sliced

1 cup pumpkin/ butternut squash diced

1 strip wakame sea vegetable

2 carrots finely diced

Water

1 spring onion finely cut

Brown rice or barley miso paste

Optional: Juice from 1 inch of ginger root

Preparation

Heat the sesame oil and sauté the onions for a few minutes.

Then add the vegetables and wakame sea vegetable.

Add water to cover, bring to the boil.

Then simmer for 5 minutes, or until the vegetables are tender.

Allow around 1tsp miso paste per serving. Remove a little soup liquid, combine miso with the broth and return to the soup.

Please note, if you are making a batch of soup to last a few days, only add the miso to the portion of soup you are about to enjoy.  This is because the miso paste contains live enzymes and you will want to have this fresh.  Additionally too strong a heat denatures the miso so add at the end of the cooking.

Add ginger juice if you like and serve garnished with spring onion.

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Serving the soup with the so easily prepared garlic croutons is a must.  I also enjoy using a mix of sweet white miso and brown rice or barley miso, but of course you could use either light or dark miso.

Ingredients: 

• 5-6 white onions finely sliced
• Dash sesame oil
• 1.5 litres water
• 3 tblspn miso diluted in a little cooking broth
• Shoyu or tamari
• Bay leaf
• Fresh rosemary sprig
• 1 inch strip kombu sea vegetable
• Hanful green leaves – watercress, kale, cavelo nero work well (remove any tough stems)
• 1 cube sweet rice mochi grated for garnish – optional

 Preparation:

Heat the oil, add the onions.  Sauté for a few minutes until the onions begin to soften.  Add the water, kombu and bay leaf and bring to the boil, then simmer for 30 minutes.  Add the rosemary sprig and cook for a further 4 minutes.  Add miso and then shoyu to taste and simmer for another minute.  Remove the rosemary sprig and add the green leaves.  Cook for another minute and then serve with grated mochi and garlic croutons.

Garlic Croutons:

• 3-4 slices rye, wholemeal or sourdough bread
• 3 tblsp Sunflower oil
• 1 clove garlic, peeled and cut in half

While the onions are cooking, slice your bread.  Put oil on each side and a sprinkle of salt and bake in the oven turning each side, until crisp.  Cut a fresh garlic clove in half and use the cut half to rub over the bread. Slice the bread into cubes about 1cm wide.

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Our soup recipe below uses white miso for extra sweetness.  This is made from sweet rice fermented for a short time.  White miso is also a great ingredient to use in sauces, dressings and marinades.

Ingredients:
1 Pumpkin (Crown Prince, Blue Ballet or Hokkaido) or another variety of butternut squash
1 Onion
2 tblspn White miso (optional)
1 tsp Sea salt
Dash Sesame oil

Preparation:
Saute the onion in heated sesame oil, add the chopped pumpkin and water to cover and a pinch of sea salt.  Bring to the boil and then simmer for 25 minutes until the pumpkin is tender.  Blend and flavour with white miso for a naturally sweet, rich and creamy soup.

Serve garnished with chopped watercress or parsley and enjoy!

Serves 6-8

1 onion diced

1 leek diced

6-8 parsnips diced

1 sweet potato

3 cups rice milk

3 cups water

4 tbsp mirin

1-2 tbsp Sweet white miso

Watercress to garnish

Place the onions, leeks and then parsnips in a soup pot.  Add the rice milk, water and mirin.  Cover and bring to a boil and then simmer until the parsnips are soft (about 30 minutes).  Remove a small amount of broth and dissolve the miso and return to the pan.   Blend using a hand held blender until smooth and creamy.

Serve garnished with bitter watercress for a contrasting flavour to enhance your soup.

Protein from red lentils feature in the delicate starter.  The recipe is so easy to recreate and creates a most delicious, winning dish.

Enjoy!

Serves 4

Ingredients:

1 onion
4 Carrots
50g coconut cream
Half cup red lentils
Pinch sea salt

Preparation:

1. Rinse the lentils thoroughly.  Slice the onion and cut the carrot into small chunks.
2. Put the onion, carrots and lentils in a pan and add water to more than cover.
3. Bring to the boil and then simmer for 25 minutes.
4. Add the coconut and continue cooking for 10 minutes.
5. Season with salt to taste.
6. Blend to a smooth consistency.

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Enjoy this yummy winter recipe.

Ingredients:
Half a pumpkin or butternut squash
4 Carrots
1 Onion
1 cup Red lentils
Sesame oil
Pinch sea salt
Kombu sea vegetable
1 tablespoon bouillon
Dash of Shoyu
Optional:  orange juice

Preparation:
Finely slice the onion and cut the squash and carrots into small chunks.
Heat a dash of sesame oil in a pan and add the onions and then the squash and carrots, together with a pinch of sea salt.  Cook for a few minutes.
Meanwhile rinse the red lentils thoroughly and add to the pan.  We add a small strip of the highly nutritious kombu sea vegetable when cooking beans, this tenderises the beans making them more digestible and reduces any effect of gas!
Add water to cover the lentils.  Add a tablespoon bouillon and bring to a boil and then simmer for 25 minutes or until the lentils are soft.
Add a pinch of sea salt and a dash of shoyu.  You can also add a tablespoon of orange juice to enhance the flavour.
Remove the kombu sea vegetable and blend the soup using a hand held blender.
Sample the soup and if necessary add more shoyu or orange juice to taste.
Serve garnished with fresh thyme or orange zest.