The Wonderful World of Miso 

By Carolyn Tate

Miso has been a staple of the Japanese diet for centuries. It is a fermented soy bean paste with a rich salty taste that can be used in just about any savory dish you could want. More importantly for us vegans, its nutritional content is exceptional and provides nutrients that it is hard to find in non-animal derived foods. If you are a vegan who hasn't tried miso yet, you are missing out on a nutritious and tasty ingredient. It is extremely versatile and, although it can be initially expensive, a little of it goes a long way and one tub will last for months.

Traditional miso is hand-crafted and the practice of making miso has been passed down through families in Japan for generations. It is placed in cedar vats with Aspergillus bacteria and left to ferment for two to three years. Hatcho miso is the most revered miso in Japan and is made from whole soy beans. It ferments under the pressure of three tons of river rocks that are said to be so carefully placed that they will never collapse, not even during an earthquake. The best miso comes from the center of the cask and was traditionally presented to the emperor of Japan .

There are many different types of miso available now all over the world, created by adding ingredients from rice and barley to dandelion root and leeks. The most common available is mugi miso, which is made from barley. In Japan , different misos are prepared and evaluated in much the same way that we might rate a good wine or cheese. When buying it from your local health food store or Asian supermarket, try to buy one that is unpasteurized (they will be the ones in the fridge), as the pasteurized ones have lost some of their nutritional benefits.

The main nutritional benefits come from the digestive enzymes, Lactobacillus (the same culture found in yoghurt) and other micro-organisms living in the miso. These are an excellent digestion aid and, if eaten regularly, actually help to strengthen the digestive system.   The use of miso has been linked to many other health benefits including lower rate of stomach cancer, stroke prevention, lower cholesterol, amelioration of blood pressure problems and detoxification. Most remarkably, it has been demonstrated that miso can help protect against radiation poisoning. Miso contains dipicolonic acid, which attaches itself to heavy metals and discharges them from the body. Tons of miso was brought into the Soviet Union to help those affected by the Chernobyl nuclear catastrophe. Miso is also one of the rare vegan foods containing vitamin B12, although there is some doubt about how much we can absorb this way.

Miso can be used in almost any savory dish, but goes particularly well with beans and tomatoes. It can take the place of dairy in soup and dressing recipes to add a rich and creamy texture. It is also good in casseroles, sauces, spreads, pates and savory breads. It is important to remember to add the miso (preferably dissolved in a little warm water to aid mixing) at the end of cooking, and make sure that it doesn’t boil. Boiling destroys the enzymes that are so beneficial to us.

Now that you are sold on how fantastic miso is, I want to share my favorite miso recipe with you. I adapted it a few years ago from a gravy recipe and I just love it. I serve it with veggie burgers, sausages, nutroasts, rissoles - anything that you would serve with gravy, really.

Mushroom, tomato and miso gravy (serves 4)

Fry the onion, garlic, mushrooms and tomatoes in the margarine until soft. Add the flour and cook for one minute over a low heat. Remove from heat and add the stock gradually, stirring vigorously to remove lumps. Add the tomato paste and pepper and return to heat. Bring to the boil and simmer until it has thickened, stirring often. Dissolve the miso in a tablespoon of water and add to the thickened sauce. Stir in and serve.

This gravy can be frozen but should be used within six weeks. Bon appetit!

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