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Miso
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| Does "fermented soybean
paste" sound appetizing? |
by Lisa Vines
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Co-op shoppers familiar
with miso know that not only is fermented soybean paste tasty, it is
also nutritious, versatile, and offers some potential side health
effects. And, even better: This condiment is available in many
varieties in the refrigerated section of the Bulk area of the Co-op.
The varieties available in early April included the following types of
miso: chick pea; brown rice; hatcho (traditional soybean); traditional
red; mellow barley; and country barley.
Dragonwagon uses the analogy of beef and chicken to describe the
differences in taste. The longer-aged misos are darker and have a more
assertive, beef-like flavor. The lighter misos are more mellow and
could be used to substitute for chicken flavoring. The chickpea miso is
actually a little sweet.
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| What
is miso? |
Traditionally
made from soybeans, salt, a grain (rice or barley), and a
fermenting agent ("koji"), miso is a staple in Japanese cuisine. It was
introduced into Japan from ancient China around the 7th century. Miso
has, therefore, stood the test of time. This article should encourage
Coop Scoop readers to make miso a staple in their cuisine for the
following reasons: nutrition and versatility.
• Nutrition: This condiment has nutritional value. Miso provides trace
minerals zinc, manganese, and copper as well as two grams of protein
for just 25 calories in one tablespoon. Ketchup can't come close—except
perhaps for sodium. Miso is salty—according to one source, one ounce
provides 52% of the daily recommended amount of sodium – but one ounce
is more than what an individual would consume in one day. It's a
condiment; use it as one.
• Versatility: Miso has many uses. It is found in soups, sauces,
dressings, spreads, glazes, marinades, and seasoning in stews.
• Soup: (by far the easiest) Miso soup is quick and easy to prepare.
Heat miso paste and water over low-medium heat. You can eat as is or
add shiitake mushrooms, tofu, scallions, thinly sliced carrots, and/or
daikon radish. Don't forget the soba noodles (buckwheat noodles),
available also in Bulk.
• Spread/Dressing: Miso and tahini (available in bulk near the entrance
to the Café) are a happy pair. One could make a sandwich by
spreading
miso on a slide of bread and then top it with tahini. One could also
make a quick salad dressing by blending one tablespoon of red miso in 4
tablespoons of water, and then adding 4 tablespoons of tahini and 1
tablespoon of fresh lemon juice. Add minced scallion if desired. Thin
to the desired consistency for a salad dressing.
Or: Combine a little miso with olive oil, flax seed oil, ginger and
garlic to make an Asian-inspired dressing that can be used on salads or
cold grain dishes.
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Sources
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Crescent
Dragonwagon, Passionate Vegetarian (New York: Workman, 2002).
www.whfoods.com/genpage.php?tname=foodspice&dbid=114.
http://soyfoods.com/soyfoodsdescriptions/miso.html.
Editor's Note: For more about miso, see the March 2003 Coop Scoop article on
South River Miso, and Loretta's Miso Soup recipe, published in the January 2007 Scoop.
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Miso-Tahini
Stir-fry Sauce
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From
Crescent Dragonwagon, Passionate Vegetarian
1½ TBS toasted tahini
1 TBS red miso
1½ TBS honey or rapidura
1½ tsp peeled, chopped ginger
½ cup water
Any of the following: zest and juice of one orange; garlic; a few drops
of toasted sesame oil Combine ingredients in a small saucepan. Bring to
boil, whisking away the lumps. Simmer a minute or two, until it
thickens. Serve hot over grains, vegetables, or pasta.
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