Miso Explained

Not Your Ordinary Beans

by Marty Martindale

The Chinese ancients, later the Japanese, learned early that one can’t soak highly-nutritious dried soy beans over a long night, cook them even longer, flavor them exotically and have anything delicious, even tolerable. Some powerful chemistry was in order, and these ancients soon knew the beans needed to be fermented, fermented with fillers such as brown rice, barley or wheat. First, a mold culture is introduced into soy beans which sets off the fermention and tenderizes. Next, it is set aside for aging in wooden tubs for varying lengths of time. This rich and salty soy bean based mixture is aged in vats for one to three years. Its color, aroma and texture vary greatly. Making miso is a long process best left to miso experts who do only that. Their result is available in health stores and oriental markets. The evidence points to the fact the best tasting miso is pretty much made in the traditional way with natural, organic ingredients, fermented naturally and unpasteurized. Miso will keep in the refrigerator for many months.

Soybeans are an excellent source of protein and fiber and the only vegetable with a complete protein celebrated lately for its ability to lower bad cholesterol levels and reduce risks of breast cancer. Additional nutriments are isoflavones, saponins, soy protein and live enzymes. It is the food highest in protein, fiber, ash, calcium, sodium, zinc, copper, selenium, folic acid and vitamin A. One teaspoonful of miso contains just 35 calories, two grams of protein and a whole lot of enzymes, enough to positively impress your immune system, even aid digestion. A plain soy bean contains 20 or 30 times less isoflavones before its conversion into  miso. 

Miso is also credited with lowering blood pressure, even though it is salty. Other studies show it affects blood sugars favorably and many allergies vanish. Miso also is said to increase the alkaline environment in one’s body which can enable the body to fight disease and many bacteria. The fermented soybean mixture is even said to reduce the effects of smoking, air pollution and radiation on a person’s body. Little wonder millions in Asia start their day with a cup of miso broth!

If you are one who adds a healthful touch of honey or a touch of organic apple cider vinegar to a dish just before serving, miso is another tool for your arsenal. Use it as a salt-providing, flavor-enhancing, healthful additive, not a dominant ingredient. Boiling it will kill its friendly bacteria.

Many adjectives have been employed to describe miso’s tastiness:  rich, full-bodied, snappy, robust, tangy, nut-like, butter-like, mushroomy, meat-like with a salty accent. Dissolve and add to marinades, salad dressings, sauces, meat or fish dressings, tomato sauce or Italian dishes. It’s known to make onion soup “fabulous.” Experiment with other dishes not at all Asian.

BOOK OF MISO:

William Shurtleef and Aikio Aoyagi wrote a 250-page book entitled, The Book of Miso, an extensive book containing 400 recipes and 300 illustrations. It is a very thorough treatment of the whole topic of miso. Here’s brief descriptions of recipes you can find and ideas as to how you can experiment for yourself:

MUSHROOM MISO SAUTE:  Simply combine oil, miso and honey with mushrooms.

CARROT & RED PEPPER MISO SAUTE:  Sesame oil, hot peppers or hot sauce, grated carrot, grated gingerroot with  miso

SPICY EGGPLANT-MISO SAUTE:  Oil, miso, honey, water, leeks and scallions

BANANA MISO SAUTE: Oil, walnuts and honey

MISO-CREAM CHEESE DIPS:  Onion, butter, grated cheese and white wine

TOFU-MISO-SOUR CREAM DIP:  Just add lemon juice, parsley and seasoning

MISO-STUFFED CELERY:  Just add grated onion and peanut butter

MISO PATE:  Whole-wheat bread, stock, butter, onion, sesame oil, garlic, parsley and herbs

MISO CHEESE SPREAD:  Butter, grated cheese, soy milk, egg, mustard and garlic

FLOATING CLOUD MISO DRESSING:  Oil, lemon juice, garlic, powdered ginger and dry mustard

GREEN BEANS WITH MISO-SOUR CREAM:  Water, seasoning

MISO SOUP WITH BUCKWHEAT NOODLES AND EGGS:  Oil, onion, stock, eggs and minced parsley

ONION AND EGGPLANT SOUP WITH MISO:  Butter, onion, stock, red miso, white miso, Parmesan cheese and minced parsley

QUICK CREAM OF ONION SOUP WITH MISO:  Oil, stock, whole-wheat flour, seasoning and parsley

THICK LENTIL OR SPLIT PEAT SOUP WITH MISO:  Stock, oil, onions, carrots, celery, garlic, butter, herbs, nutmeg, toasted sesame seeds and parsley

TABBOULI WITH MISO:  Bulgar wheat or couscous, lemon juice, parsley, mint leaves, tomatoes, green pepper and olive oil

CORNMEAL SPOONBREAD WITH MISO:  Whole-wheat flour, baking powder, soy milk, egg, honey, raisins and butter

SPINACH WITH MISO WHITE SAUCE:  Water, Butter, whole-wheat flour and milk

BAKED APPLES FILLED WITH SESAME-RAISIN MISO:  Butter, brown sugar, sake and cinnamon

MISO RICE PUDDING:  Raisins, brown sugar, butter and cinnamon

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