Miso soup is made from fermented soy beans with a base of dashi, a Japanese broth of seaweed and dried fish. Michael lived on this (without any of the extras), when he did a 4-day fast prior to starting the 5:2 Fast Diet. He found it a lifeline and looked forward to it—warm and tasty and very low in calories.
Serves 1
1 cup plus 2 tbsp dashi stock
2 tbsp miso paste
1 spring onion, finely chopped
1/4-inch fresh ginger, grated
1 tbsp mirin
Mix 1 tbsp dashi stock with the miso paste to dissolve it. Heat the remaining stock in a saucepan and stir in the loosened paste, bring it to a boil, and allow it to simmer for 10 minutes. Add the spring onion and ginger and simmer for another 2 to 3 minutes.
For a more substantial version, choose a handful of any of the following, each about 10 calories, unless stated: Chinese cabbage, bok choy, broccoli, any leafy green vegetable, canned water chestnuts, bamboo shoots, bean sprouts, grated or spiralized carrot, finely chopped leeks, or shiitake mushrooms (adds 20 calories for these). Simmer the vegetables in the stock for about 5 minutes, depending on how crunchy you like them.
For a shot of protein, you could also add: a raw egg, cracked in to poach for 3 to 5 minutes; or 2 oz any cooked fish or meat, such as pork, turkey, chicken, poached salmon, or crab (adds 90 calories); or 4 oz tempeh, tofu, or shrimp (adds approximately 100 calories).
For a more exotic option, top with kaiso (dried seaweed, which rehydrates in hot liquid) or nori (shredded seaweed). You could also add a little sushi pickled ginger from a jar.
• CALORIES 90
• PROTEIN 6G
• FAT 3G
• FIBER 0G
• CARBS 11G