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soup ingredients



Cutting pumkin

chopped pumkin

Chopped pumpkin

sweet potato

Cutting sweet potato

cutting carrots

Cutting carrots

boiling vegetables

Simmer ingredients

adding parsley to soup

Add fresh herbs

pouring miso into soup

Mix in diluted miso

  Home > Free information > Macrobiotics > Recipes > Miso Soup

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sweet soup

This sweet tasting, warming soup is ideal to feel more satisfied, content and nourished. The soup is alkaline forming and low in the GI. Adding miso at the end introduces useful healthy bacteria. This recipe serves four. You can store left over soup in the fridge for two days. Begin with a one-minute meditation to bring a calmer, loving energy to your food. Try to be in the moment as you cook. Use your senses of touch, listening, seeing, smelling and tasting to engage with the foods.

This soup can be filling and satisfying enough to be a whole meal with some raw or steamed vegetables and takes 20 minutes to make.


500 ml (1 pint) water

1 onion cut into half moons (75g)(2 3/4 oz)

1 carrot sliced (100g)(3 1/2 oz)

Pumpkin or squash cut into small chunks (100g) (3 1/2 oz)

Sweet potato cut into small chunks (100g) (3 1/2 oz)

One tomato cut into 8 segments (optional)

Two cloves of garlic finely chopped

½ tsp of turmeric

1 tsp of dried tarragon or your favourite dried herbs.

4cm (1 1/2in) wakame

2 tsp of ginger

1 desert spoon of toasted sesame oil

4tsp barley miso paste diluted into 4 desert spoons of room temperature water

Desert spoon of chopped spring onions, scallion, parsley, coriander or mint for a garnish

Bring the water to a boil. Add onions, carrots, pumpkin / squash and sweet potato and optional tomato. Simmer for 15 minutes. Add the garlic, turmeric and dried herbs. Simmer for 5 minutes. Add the wakame by cutting into fine strips with a pair of scissors. Switch off. Add the toasted sesame oil and ginger. Serve the soup into bowls. Add the garnish and mix in the diluted miso to each bowl just before eating so you do not destroy the healthy bacteria by over heating.


Try adding fried wholemeal bread, cut into small squares, just before you eat your soup to make it richer and more satisfying on a very cold day.

You can cook in left over porridge, brown rice or other grains to make the soup more substantial and energy rich.

Add Chinese 7 spice to create a more spicy flavour.

Cook with dried red lentils (these beans cook in 20 minutes and do not need soaking) to make your soup more protein rich.

Cook in chunks of firm tofu for about 10 minutes.

Add fried tempeh.


Whilst eating, try to be in the moment and aware of the difference tastes within the soup. Feel the texture of the vegetables in your mouth. Smell the soup.


To complete the healthy experience, eat listening to your favourite music or eat with someone who helps you laugh. After meditate for a minute and be aware of how you feel. Notice if you feel different after eating the soup, compared to the meditation when you began. Be aware of how you have changed. This will help you become more aware and sensitive to the influence of foods.

Simon can help you with macrobiotic cooking classes so you can learn new skills and ways to create your own macrobiotic diet.

soup in a bowl with miso

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