Okinawan Mushroom Soup with Shiitake Croutons

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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 -

1. Heat one tablespoon sesame oil in a frypan.

2. Wipe down mushroom and cut into chunky strips. Add to hot oil.

3. Sauté shiitake until crisp for about 4 minutes and remove from heat while preparing the soup.

To make the soup - 

1. In a large pot, stir fry leek in sesame oil, with a teaspoon of black lava salt, until soft for 5-6 minutes.

2. Add shiitake, enoki and shimeji and continue sautéing until soft.

3. Add ginger, water and soy milk and bring to simmer.

4. Add binchotan charcoal and bay leaf, add 1/2 cup of water, simmer for 3 minutes.

5. Turn off heat, remove binchotan charcoal and stir in miso.

6. Plate soup and add shiitake croutons on top 

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Photography by Aleksandar Zaric