Shiitake mushrooms bring rich, deep flavor to a classic Asian dashi broth in this healthy plant-based miso soup. Black beans add vegan protein while a touch of spinach adds color and nutrition. This spicy-savory broth is a favorite recipe for cold winter nights and boosting immunity.
What are Shiitake Mushrooms? Are they Healthy?
Shiitake mushrooms are native to China and Japan, and they are found in many of the traditional recipes of that region. Unlike white button mushrooms, shiitakes have a deep, earthy flavor and hearty meaty texture that lends them well to plant-based cooking. Shiitake mushrooms are low-calorie, high-fiber, and contain lentinan, a type of beta-glucan linked to help boost the immunity.
Mushrooms Naturally have Vitamin D
Mushrooms are one of the few natural plant-based sources of Vitamin D. Just like humans, they produce Vitamin D when exposed to UV light. Unlike humans, mushrooms are usually grown in dark environments, with limited sunlight. However, they are exposed to UV lamps during the growing process, which enables them to produce Vitamin D.
How to Use Mushrooms
Dry vs. Fresh Mushrooms — What’s the Difference?
Mushrooms can be found both fresh (in the produce department, with the other mushrooms) and dried (often with other dried mushrooms in either the Asian or Italian aisle). Dried mushroom need to be re-hydrated in warm water before using in this recipe. However, fresh mushrooms can be used right away.
I tend to prefer fresh mushrooms for stir-fry, sauces, sauté, and similar quick-cooking recipes. Dried mushrooms work well when used in long-cooking recipe like steamed brown rice, stews, and this flavorful dashi.
Watch to Learn More:
Chef Katie’s Plant-Based Cooking Tips:
Dried Mushroom Variety: Dried shiitake mushrooms have a rich, umami flavor, that is so satisfying for a plant-based diet. You can also use other dried mushrooms like oyster and porcini. For a true Ramen noodle bowl, serve this Dashi broth with brown rice noodles, shredded carrots, and bean sprouts.
What is Kombu? Kombu is sea kelp. Like most sea vegetables, it is very high in Iodine. If you have a condition that requires attention to iodine, be mindful of using this ingredient. You can simply omit for this recipe.
More Plant-Based Protein? For more vegan protein, add in diced firm tofu, shelled edamame, or 1 can of adzuki beans. Add any of these at the same time you add the black beans.
White Miso vs. Brown Miso: White miso has the most mild flavor while darker red and brown miso will bring richer, assertive flavor. There is also red miso, which has a little more “funk”. Experiment with different flavors to find what you prefer.
Tamari vs. Soy Sauce: Tamari is the gluten-free version of soy sauce. Use it in this recipe to ensure a gluten-free recipe. If gluten isn’t a concern for you, you can use either tamari or soy sauce.
Print Recipe
Shiitake Mushroom Miso Soup with Black Beans and Spinach
Ingredients
- 1 4-6 inch piece kombu
- 2 inches fresh ginger root
- 2 cups dried shiitake mushrooms about 30 g
- 1 small Thai red bird chili
- 1 tablespoon Miso paste
- 6 cups water
- 4 scallions
- 1 5 oz bag baby spinach (about 2 1/2 cups)
- 1 15-ounce can black beans
- Tamari or soy sauce optional, to taste
Instructions
To make the Shiitake Mushroom Dashi:
- Wipe the kombu with a damp towel to remove any dust or salt sediment. Peel and slice the ginger. Combine the kombu, ginger, dried mushrooms, red chili, miso, and water in large pot. Cover and bring to a simmer. Simmer for 10 minutes.
- Meanwhile, prep other ingredients: separate white roots from green tips of scallions and thinly slice. Drain and rinse black beans.
To finish the Shiitake Mushroom Miso Soup:
- When the dashi is done, turn off heat. Drain the dashi so you only have a broth. Discard the kombu mixture. Return the broth to low heat.
- Add the spinach, beans, and white scallions to the broth. Cover and simmer until the spinach wilts, just 2-3 minutes. Taste to check for seasoning. Add tamari, in place of salt, to season.
- Garnish with green scallion and serve
Notes
Nutrition Facts
Serving size: 1/4 of a recipe (about 2 cups).
| Nutrition Facts | |
|---|---|
| Servings 4.0 | |
| Amount Per Serving | |
| calories 151 | |
| % Daily Value * | |
| Total Fat 2 g | 3 % |
| Saturated Fat 0 g | 1 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 600 mg | 25 % |
| Potassium 599 mg | 17 % |
| Total Carbohydrate 27 g | 9 % |
| Dietary Fiber 13 g | 51 % |
| Sugars 2 g | |
| Protein 10 g | 19 % |
| Vitamin A | 3 % |
| Vitamin C | 48 % |
| Calcium | 9 % |
| Iron | 15 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
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