Fermented Food
Miso
A savory, salty Japanese paste of fermented soybeans (and often grain), used to season broths and sauces.
🌱 What it is
Miso is made by fermenting soybeans, often together with rice or barley, using a mold culture (koji) over weeks to months, producing a deeply savory, salty paste.
✨ How it may help
- Provides live beneficial cultures when unpasteurized and not boiled
- A source of plant protein and B vitamins
- Adds deep savory flavor without needing much added fat
- Traditional fermentation may make some soy nutrients easier to absorb
🥄 How to use it
Stir a spoonful into warm (not boiling) water or broth for a simple soup, or whisk into dressings and marinades; add miso at the end of cooking, off high heat, to protect its live cultures and flavor.
🥗 Nutrition
Per 1 tablespoon (17g) · about 34 calories
- Protein 2g
- Sodium 634mg
- Manganese 0.3mg
- Vitamin K 12mcg
Source: USDA FoodData Central
⚖️ Caution
Very high in sodium, so keep portions modest, especially with high blood pressure. A soy allergy is a reason to avoid it, and those with a gluten sensitivity should check whether barley or wheat koji was used. Not meaningfully alcoholic.
🍃 A note from nature
A simple bean and grain, given months of patient waiting, turned into something a whole pot of soup can lean on.