Okinawan Mushroom Soup with Shiitake Croutons
To coincide with the article on the blue zone diet, we’ve designed a plant-based blue zone friendly recipe from Okinawa. Focusing on 5 of the superfoods regularly eaten in the region: Shimeji, Shiitake and Enoki mushrooms, ginger and miso paste. To read the article covering the research on blue zones, click here.
Shemiji mushrooms - Highly prized in Japan for its delicate flavour, Shimeji mushrooms are a good source of protein. They also contain many of the B vitamins, potassium, zinc and copper. Shimeji mushrooms are antifungal due to their Hypsin compound.
Shiitake Mushrooms - A sort of wonder mushroom with a smoky flavour and unique texture, Shiitake mushrooms support the immune system and protect heart health. They are also a good source of iron.
Enoki Mushrooms - Enoki is low in calories and very rich in niacin, B vitamins and antioxidants such as ergothioneine.
Ginger - Ginger is known to alleviate mild nausea while also soothing the digestive system. It stimulates circulation and as a diaphoretic, encourages perspiration and therefore can be used to help treat influenzas and colds.
Miso paste - Miso is rich in essential minerals and a source of various B vitamins, vitamins E, K and folic acid. As miso is fermented, miso provides beneficial bacteria for the gut as well.
2 servings
Ready in 20 minutes
Ingredients:
3/4 cup of organic leek, chopped
Two tablespoons organic sesame oil
One teaspoon black lava salt
1 cup organic Shiitake mushrooms, diced
1/2 cup organic Enoki mushrooms, diced
1/2 cup organic Shimeji mushrooms, diced
One teaspoon organic ginger, grated
2 cups bonsoy
One tablespoon organic spiral miso paste
One piece of binchotan charcoal, for removing impurities while simmering
One bay leaf
1/2 cup water
Directions:
To make the Shiitake croutons -
Heat one tablespoon sesame oil in a frypan.
Wipe down mushroom and cut into chunky strips. Add to hot oil.
Sauté shiitake until crisp for about 4 minutes and remove from heat while preparing the soup.
To make the soup -
In a large pot, stir fry leek in sesame oil, with a teaspoon of black lava salt, until soft for 5-6 minutes.
Add shiitake, enoki and shimeji and continue sautéing until soft.
Add ginger, water and soy milk and bring to simmer.
Add binchotan charcoal and bay leaf, add 1/2 cup of water, simmer for 3 minutes.
Turn off heat, remove binchotan charcoal and stir in miso.
Plate soup and add shiitake croutons on top
Photography by Aleksandar Zaric
