You have probably heard of miso but maybe you’re not quite sure what it is, let alone how to cook with it. Miso is a Japanese product made by fermenting soybeans, rice or barley with salt and a fungus called koji. It adds a savory, umami flavor to foods and it’s considered a superfood because it is packed with healthy probiotics and vitamin B12.
Studies have found probiotics to help protect against colon cancer and reduce intestinal problems. Probiotics can reduce the risk of metabolic syndrome and insulin resistance. Friendly flora can also help our immune and nervous systems, helping relieve headaches, fatigue, inflammation and other problems. When we have the right amount of healthy bacteria in our guts, we can absorb more nutrients from the food we eat. Learn more about the health benefits in Facts About Miso, With Tips, Health Benefits and Recipes and Fermented and Pickled Foods are Healthy and Delicious —Try These!
Okay, so miso is healthy but what does it taste like? Well, there are several varieties of miso so the taste can vary from mild to rich and intense. The darker the color of the miso, the more intense the flavor will be.
Light or white miso (shiro in Japanese) is made mainly with rice so the flavor is mild and slightly sweet. White miso has more koji than salt and is best used in sauces, marinades and dressings. Yellow miso is a bit stronger than white miso, fermented with mostly barley, and can be used for any recipe.
Dark miso, on the other hand, has more salt and ferments much longer so the taste of red and brown miso is richer with more umami. Dark miso is best used with stews and soups and a little bit goes a long way.
Miso is rarely used alone. It is mixed with other ingredients to create a blend of flavors that make dishes complex and savory. Are you ready to try miso in your recipes? Start with these 12 savory, delicious and healthy recipes.
1. Miso Roasted Eggplant and Zucchini
This Miso Roasted Eggplant and Zucchini is a simple and flavorful way to use that extra eggplant and zucchini from your CSA, garden or even just an overzealous shopping trip. This is incredible by itself, but would work well as a satisfying side or even the filling of a delicious veggie sandwich.
2. Miso Soup With Garlicky Lentils, Kale and Mushrooms
This Miso Soup with Garlicky Lentils, Kale and Mushrooms is a quick dinner you will love. It’s perfectly packed with protein, fiber and secret hidden veggies. It’s extra-filling and extra satisfying, and particularly awesome to make in a batch to eat throughout the week.
3. Miso Sesame Spaghetti Squash
This Miso Sesame Spaghetti Squash is perfect for a side dish, or a grain-free main course. The squash is tossed in a miso-tahini sauce that is savory and delicious.
4. Kale Avocado Wraps With Spicy Miso-Dipped Tempeh
These Kale Avocado Wraps are perfect for a quick dinner or lunch anytime. The tempeh is cooked in a rich, nutty miso dressing which is also used for the salad.
5. Unfried Cauliflower Rice in Ginger Miso Sauce
Turn a classic dish upside down and inside out. This Unfried Cauliflower Rice in Ginger Miso Sauce uses cauliflower for rice and is cooked in an umami-packed, flavorful sauce.
6. Soothing Miso Soup
No need for take-out! This elegant, yet simple, traditional Asian Miso Soup is light and flavorful and soothing to the soul. Shiitakes add great texture to compliment the delicate broth.
7. Cold Soba Bowl With Lemon Miso Sauce
This Cold Soba Bowl is totally filling and satisfying without weighing you down. Filled with hearty buckwheat soba noodles, crisp veggies and creamy miso sauce, you can fill your belly and still stay cool.
8. Nori Wrap With Sweet Potato, Avocado and Miso Dressing
Nori Wraps make an excellent lunch or light dinner. You will love the combination in these wraps of the salty miso dressing with the creamy avocado, comforting oven-baked sweet potato and crisp green pepper and red onion.
9. Miso Sesame Kale Bowl-ed Over
This Miso Sesame Kale Bowl is packed with all sorts of foods that are good for you – kale, sauerkraut, brown rice and sesame seeds. The sauce is made with miso, tahini and ginger for a meal that tastes so good, you’ll forget how healthy it is.
10. Broccoli Rabe Potato Pizza With Carrot Miso Sauce and Hazelnuts
Put a new spin on your pizza. This Broccoli Rabe Potato Pizza has a carrot sauce instead of the classic tomato version. The carrots are cooked with miso, garlic and lemon. Broccoli rabe and potatoes make for creative and delicious toppings.
11. Healthy and Vegan Yam Noodles with Miso Sauce
These Yam Noodles are so satisfying and delicious. They’re tossed in a sauce made with miso, mustard, garlic and agave for a healthy dish that just also happens to be amazing.
12. Miso Roasted Tomatoes and Spiralized Carrot Noodles
The miso is this dish of Miso Roasted Tomatoes is genius. While the tomatoes roast, their flavors deepen, sweeten, and eventually burst, letting the miso seep further in the tomato skin. Here they are served over spiralized carrot noodles.
Miso can last up to a year in the fridge so you have plenty of time to try it in a bunch of different recipes. Once you taste the savory, umami flavor, you’ll be hooked on this condiment.
Lead image source: Cold Soba Bowl With Lemon Miso Sauce
FAQs
The typically recommended foods that go well with miso are considered to be the savory foods like meat, fish, and vegetables. However, there is a growing body of recipes out there that use miso in just about every way and with every type of food you can imagine.
What is miso made of? ›
Miso paste is a fermented soy bean paste that's used a lot in Japanese cooking. It's made by fermenting steamed soy beans with salt, grains (usually rice or barley) and koji, a type of fungus. But don't let that put you off – it's a phenomenal way to add flavour to meat, fish and more.
What flavors pair well with miso? ›
As a rule of thumb, pairing miso with earthy, woodsy flavors — think winter squashes like pumpkin, kabocha, and butternut; toasty, nutty flavors like brown butter, sesame, chocolate, and caramel; or hearty fruits like apples and bananas — adds its deep, dynamic flavor without being overpoweringly funky or salty.
What is the best type of miso to cook with? ›
Yellow miso is often used in soups, dressings, marinades, and glazes. Its subtle flavor adds depth and complexity to dishes without overpowering other ingredients. It pairs well with seafood, poultry, and vegetables, making it a popular choice for miso-based sauces and glazes for grilled or roasted meats.
Can I just put miso in hot water? ›
*STIR MISO to preserve the beneficial bacteria – stir the miso paste into your cup of hot water instead of pouring boiling water over the miso as high heat can destroy the healthful bacteria; this simple technique will help ensure you get maximum “nu*tritional bang for your bite.” MISO is fermented soybean paste.
Is miso good or bad for you? ›
Miso soup contains several beneficial vitamins, minerals, and components that may improve your gut and heart health and may lower your risk of cancer. If you are on a low-salt diet, read the label on packaged miso soup to choose one that's low in sodium.
Is miso good for stomach? ›
Improves digestion: Because miso is high in probiotics, it helps the body maintain healthy bacteria levels. This bacteria contributes to digestive health, reducing gas, diarrhea, bloating and constipation.
What type of miso is healthiest? ›
In terms of health benefits, the darker and more strongly flavored miso varieties tend to be the most nutritious. Here are a few of the healthiest types of miso: Red Miso: Made with a higher percentage of soybeans and fermented for a longer period of time, red miso has a rich, complex flavor and a dark red-brown color.
What are the 2 main ingredients in miso? ›
At its most basic, miso is a fermented paste that's made by inoculating a mixture of soybeans with a mold called koji (for you science folks, that's the common name for Aspergillus oryzae) that's been cultivated from rice, barley, or soybeans.
Why is miso so expensive? ›
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
To recap: Miso paste is a fermented paste made by aging soy beans with salt, koji and other ingredients until they have a very concentrated flavor. It contains high amounts of glutamic acid and salt, but not MSG extract.
How long does miso paste last in the fridge? ›
Miso paste is fermented, and its high salt content protects it from mold. Depending on whom you ask, miso paste will last in the fridge for anywhere between six to 18 months.
Which miso is most flavorful? ›
The three basic types of miso include white, yellow, and red; as a general rule of thumb, “white miso is the mildest, yellow miso is more fermented, and red miso is the most assertive fermented flavor,” explains Masayoshi Takayama, the chef and owner of New York City's Japanese and sushi restaurant Masa.
What can I add to miso to make it better? ›
Add ingredients like mushrooms, red and green peppers, edamame, onions, leeks and other vegetables. The combination of such foods thickens the broth and benefits more than your tastebuds. You can even choose ingredients with specific health benefits in mind, like boosting your immune system.
Do I just add water to miso paste? ›
In a saucepan on the stove or in a mug in the microwave, heat water just before boiling. Stir the white miso paste into hot water until it dissolves completely. Enjoy with a spoon or sip straight from the cup!
What does miso taste like? ›
Miso is the ultimate reference point for the flavor sensation known as umami. The paste and the soup have a deep savory flavor, with toasty, funky, salty-sweet richness. This umami flavor forms the base of a lot of everyday Japanese cooking.
Are you supposed to cook miso? ›
Miso is a paste and can be mixed into sauces, dressings, batters, and soups. It can be eaten cooked or raw. Since miso is a cultured food, it's best to add it to long-cooked dishes at the end of cooking. Be careful not to boil dishes like miso soup—too much heat will kill the active bacteria in the miso.
When should I add miso? ›
This is why miso is traditionally stirred in at the final stage of cooking, either over a gentle simmer or heat with turned off. If it is added at the start of cooking and boiled, the flavours lose there subtle of sweet and savoury tones and you are left with a much more one-dimensional taste.
