High Protein 🤖 AI Generated

Lentil Miso Soup – High-Protein Umami Bowl

This Japanese-inspired red lentil and white miso fusion delivers 22g protein per bowl with deep umami richness. Our Fat Switch cuts 230 calories (40%) by swapping cream for silken tofu, keeping every spoonful luxuriously satisfying.

15m

Prep Time

25m

Cook Time

Servings

350

Calories

22g

Protein

🛒 Ingredients

✓ 2 cups low-sodium vegetable or kombu broth
✓ 3/4 cup red lentils, rinsed
✓ 1 medium carrot, thinly sliced
✓ 1 cup diced daikon radish
✓ 2 cups packed baby spinach
✓ 1 tsp neutral oil
✓ 1 tsp fresh ginger, minced
✓ 1 garlic clove, minced
✓ 1 sheet nori, cut into strips
✓ 3 tbsp white miso paste
✓ 200g silken tofu, pressed and blended until smooth
✓ 1/4 cup reserved warm broth (for miso slurry)
✓ 1 tsp tamari or low-sodium soy sauce
✓ 1/2 tsp rice vinegar
✓ Pinch of white pepper
✓ Green onion, thinly sliced (for garnish)

👨‍🍳 Instructions

1. Bloom the aromatics: Heat 1 tsp neutral oil in a medium pot over medium heat. Add minced ginger and garlic, stirring constantly for 60 seconds until fragrant.

2. Build the base broth: Pour in 2 cups kombu broth and bring to a gentle boil. The kelp umami will anchor the entire soup.

3. Add structure vegetables: Add rinsed red lentils, sliced carrot, and diced daikon. Reduce heat to medium-low and simmer for 12–15 minutes until lentils begin to break down and vegetables soften.

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4. Create the miso slurry: While soup simmers, whisk white miso paste with 1/4 cup warm reserved broth in a small bowl until completely smooth and free of lumps—this prevents bitter flavor from boiling miso directly.

5. Incorporate creamy tofu: Blend 200g silken tofu with 2 tbsp of the hot soup in a blender until completely smooth (or use an immersion blender in the pot). Slowly stream this mixture into the soup while stirring gently.

6. Temper the miso: Reduce heat to low, then slowly pour the miso slurry into the pot while stirring constantly. Never let it boil—boiling destroys beneficial enzymes and creates bitterness.

7. Finish seasoning: Stir in tamari, rice vinegar, and white pepper. Taste and adjust seasoning—miso should be the dominant savory note without tasting salty.

8. Wilt greens and serve: Add baby spinach and stir until just wilted, about 1 minute. Pour into bowls, top with nori strips and green onion slices. Serve immediately while steaming.

📊 Nutrition per Serving

Calories350 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#high-protein miso soup recipe#umami lentil soup weight loss#red lentils white miso fusion

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