Miso Ginger Kale Soup

by Susan on January 9, 2014

Miso Ginger Kale Soup @Rawmazing.com


I am often asked, “How do you stay raw in the winter”. The simple answer is I don’t.  I don’t worry about being 100% raw at any time of the year. In the summer I will go for weeks without eating any cooked food but not because I have set expectations that I have to be 100% raw. It’s because I enjoy the bounty of what nature has provided. In the winter, I usually stay high raw until dinner time. Even in the winter, too much cooked food weighs me down. But once I am ready to relax for the evening, I have no problem making a wonderful plant based (vegan) whole food (just what it says, no processed junk) meal. This Ginger Kale Miso soup is one of my favorite transitional winter dinners. Let me tell you why.

Kale is a nutritional power house. I love it and I eat a lot of it. But did you know that if you cook kale, the vitamin K increases by a huge amount? At the same time, you decrease the amount of vitamin C and probably destroy some phytonutrients and enzymes in the process. Its a bit the same with most cooked veggies. Some nutrients become more bio-available while others dramatically decrease. What’s the answer? For me, I love throwing cooked and raw in a dish together! That way I get the best of both worlds. It’s an easy solution. 

This soup is loaded with goodies. Miso is a fermented soy paste that is packed with nutrients such as antioxidants, minerals, phytonutrients, fiber and protein. I suggest that you use a very high quality, organic (non-gmo) miso paste. If you don’t want to eat soy, you can find miso made from other things such as brown rice. A great article on miso can be found here: Miso.

I cook some of the kale and carrots and save out the rest to throw in after the soup has been removed from the heat. That way you get the cooked kale along with the fresh kale! Make sure you wait to add the miso until after the cooling period as you don’t want to destroy the wonderful health benefits. 

I hope you love this soup as much as I do. It is a staple in my house in the winter and with the additional ginger, is a great way to chase off the cold and satisfy that need for a warm meal on a cold night. 

Print Friendly

{ 29 comments… read them below or add one }

Marta @ What should I eat for breakfast today January 9, 2014 at 6:07 pm

Kale is amazing, healthy and yummy. Love the soup idea.

Andre January 9, 2014 at 6:44 pm

Looks yummy Susan I’ll have to try it this weekend. Since Ronda hates ginger I’ll have it all to myself.

Leila January 9, 2014 at 8:08 pm

Susan, this soup looks wonderful! Could you please specify how much miso you use for the recipe?

Barbara January 9, 2014 at 11:14 pm

I made something just like this for myself a few nights ago…yup..I love a hot bowl of homemade soup on a cold winter night! yunm! Looks beautiful!

SY January 10, 2014 at 6:55 pm

I am very new to the raw diet. This recipe calls for 1/2 cup of yellow miso. How or where do I obtain this?

Brittany January 10, 2014 at 8:08 pm

I’m typing this as I’m devouring this soup. Absolutely awesome. It would be a great weeknight soup to make after a cold run outside. Thank you for the recipe!

watzzupsport January 10, 2014 at 8:37 pm

Hey Susan,

We have been doing a lot of testing and experimenting lately as to what you can create as a raw food but still be within the “definition” of raw food when it is heated.

I find this a lot when I look through various forums and other content producers is the ad nauseum verbatim stricture of the dreaded 48c death of goodness in a food.

As allways another great contribution from you to keeping the Raw Food message real.

Regards Russell

Christina January 11, 2014 at 1:07 am

I add a strip of Wakame with the water to make a tasty and nutritious broth base for miso soup.

Silvia January 11, 2014 at 2:17 am

Hi Susan!
Thanks for the great recipe! It might not be raw, but it is extremely healthy, which, to me, is just as good!
I happened to meet Carol Alt about 10 years ago or so, when she was a guest speaker at Whole Foods Market in Ridgewood, NJ. Someone asked her if she only ate raw food and she said her diet was about 75% raw. I was surprised because I thought if someone said they ate a raw diet, that meant 100% raw, but it doesn’t have to be. She said as long as it’s mostly raw, you can still consider it a raw diet. So learning that it didn’t have to mean 100% raw actually encouraged me to eat more raw food. I also don’t think she is a vegetarian. If I remember correctly, I think she said she eats (at that time) some grass-fed, organic, (whatever you call the version of the healthiest) meat or fish occasionally. That part I didn’t understand or agree with, but everyone is different and we all have to do what is best for ourselves. The most important thing is eating healthy and I don’t think that just because something isn’t raw that it isn’t healthy. Like you said, there are some foods that are more nutritious when cooked. Another example that I learned on the Dr. Oz show was that cooked tomatoes have a much greater amount of lycopene than raw tomatoes.
Sorry for the long post, but I’m hoping it will help someone to not be so hard on themselves if they don’t follow the “perfect” diet.
Take care,
Silvia

Carol McKenzie January 11, 2014 at 2:51 pm

@Silvia: There are all kinds of “definitions” of what constitutes raw. And as you say, it’s a personal choice. That said, I’m primarily raw but not a vegetarian. I eat meat (the best quality I can find…but I can’t eat that raw) occasionally…less than I have in the past, but I still love a good steak, especially if someone else cooks it (my son is an excellent cook).

Trying to attach labels to someone based on food choices…actually, for any reason…is never a good idea. It’s one of the things I find a tad annoying about the raw food movement. I don’t want to attach a percentage to my diet; I want to eat what appeals to me and what I find nourishes me, in the moment. While most of that is raw, whole and unprocessed, I’d never try to quantify the percentage of raw food I eat.

Sessalli Obasuyi January 11, 2014 at 11:33 pm

What kind of miso do you use, because I know that most miso has pork in it?

Susan January 11, 2014 at 11:41 pm

I have never seen Miso with pork in it. I am not sure what product you are talking about.

Melissa Bechter January 12, 2014 at 10:40 am

This looks absolutely wonderful! I will be sharing the link to this in my next wellness Wednesday post!

Heather January 12, 2014 at 1:22 pm

What a wonderful winter recipe — warming but still fresh. Miso soup is our family’s favorite winter dinner but, until last week, I’d never thought to add the greens at the same time as the miso. Our favorite purveyor at Seattle’s Ballard Farmers Market suggested trying that. He’s a 20something we call “The Vegetable Whisperer”, such is his knack for growing incredible-tasting produce. Last weekend, I asked how long his winter greens braising mix should be simmered in the soup broth and he recommended treating the greens like the miso — as a living organism. “Cut them into ribbons and add them with the miso,” he said. But bone-strengthening Vitamin K is something I’d like to eat plenty of, so as per your recipe, I’ll also simmer some of the greens in the soup broth.

Also, if you ever happen upon it, South River Miso (organic, made in New England, available maker-direct online) is sublime. And definitely live, which not all miso is. A quick FYI for anyone wondering whether their miso is live: Mix a spoonful of it into a dish of cooked, thick, lukewarm mushy grain (creamy oatmeal or congee work well). If the miso is genuinely live, the grain porridge will liquefy within a couple of minutes, due to the actions of microorganisms in the miso. If the grain porridge remains thick and essentially unchanged, the miso is not live and just a salty condiment.

Heidi S January 12, 2014 at 5:36 pm

Susan, what brand of yellow miso do you use Thank you

Susan January 12, 2014 at 10:20 pm

I use many different varieties. Cheers!

Silvia January 13, 2014 at 2:04 am

Carol McKenzie,
It’s people like you that make me not want to bother posting anything on websites. If you read my comment, I do not place a label on anyone, if anything, just the opposite when I say, “everyone is different and we all have to do what is best for ourselves.” I resent your attack on my comment because you don’t agree with me. You could have simply stated your comment without bringing me into it because your comment really does not have anything to do with me. I was just sharing my experience; what I believed in the past and what I learned. It was surprising to me that a famous model who promotes a raw diet ate meat. I shared my experience to try to help anyone who might have had the struggles I have had, and you twisted around what I wrote to make it out to be something bad. Besides, I addressed my comments to Susan, not to you, so if you don’t like it, keep it to yourself. Or maybe you are just trying to defend your meat eating diet because you know the suffering and torture that farm animals endure. And when you say “there are all definitions of what constitutes raw” – maybe in your mind, but the fact is RAW is RAW. Unless you are eating a raw steak, it’s not raw. Like when people call themselves “vegetarians” then say they eat fish. If they eat fish, they are not a vegetarian. Those are just FACTS.

Heidi S January 13, 2014 at 3:26 pm

What varieties and brands are out there that you recommend? Miso from USA or Japan only? Where can we buy them? Thanks

Julia January 14, 2014 at 8:58 am

Like you, I adore kale and love it in tasty, warm soups like this one. I’ve never made miso soup, so I’m thinking I need to try this out!

Grubarazzi January 14, 2014 at 3:56 pm

This sounds like my kind of soup! Yum yum yum.

Shannon Murray January 14, 2014 at 5:21 pm

I am so excited to try this! And I have all the ingredients at home, too! Thank you Susan for offering yummy deliciousness both cooked and raw! I can always count on you to help me have healthy and delectable eating habits!

Sarah Nelson January 15, 2014 at 8:39 pm

Geez Sylvia..take a moment for some perspective and re-read Carol’s comment..it does not seem like she attacked your comment or was twisting what you said..she simply said ‘trying to attach labels to someone based on food choices isn’t a good idea’ That does not mean she was specifically referring to you or implying that is what you were doing..seemed like a well reasoned harmless response to you that you took far too literally and personally

Dearna @tohercore January 16, 2014 at 12:22 am

Ohhh, this soup looks divine! :) I just stumbled upon your blog after seeing Julia’s post on Facebook, and Im so happy I did, there are so many beautiful recipes on here :)

Melanie January 16, 2014 at 6:51 pm

Wow, this food looks amazing! I saw your home page and the title “Rawmazing”, and that explained it. Your pictures of food are beautiful. Where did you learn to take pictures like this?
I’m 18 and just started my own food blog and it’s been a fun challenge.

Bethany January 22, 2014 at 11:38 am

I hear ya, I could not get through the Winter without Miso soup! That recipe looks delicious, I am going to try it this week.
-Bethany

sandra March 3, 2014 at 4:58 pm

yummy – this looks so good and is a welcome addition to my ever growing soup recipe collection

sandra March 3, 2014 at 5:04 pm

and where did you get those fabulous bowls!?

Vicki Porteous July 5, 2014 at 1:46 pm

this is not a raw recipe a truly raw recipe does not cook or boil anything. whip up your carrots in a blender add your soup ingreidents put on high speed. the blender will warm the soup

Susan July 5, 2014 at 2:32 pm

Hi, Vicki, You are 100% correct. This is not a raw recipe. I would so greatly appreciate it if you would read the post. It is not supposed to be a raw recipe. :-) Cheers!

Leave a Comment

{ 3 trackbacks }

Previous post:

Next post: