this recipe

Antioxidant-rich Miso Mushroom Barley Veggie Soup

I don’t often make a direct health inference from a recipe however Miso Mushroom Barley Veggie Soup is loaded with nutrients phytonutrients that support our immunity. I don’t have the same inner invitation to share this soup in the summer months, so when all the cruciferous veggies are here at the market, I get excited to jump in and make this one.

Today, I want to share with you a recipe that is one that I have been eating every winter for the last 30 years.

It is fully soup season!

This mushroom barley miso soup is a variation of a soup I had as a child. Oh my, did I love Campbell’s soup. When my parents were working, I would come home and open up the soup right away.

Interestingly, the version that I had back them was a beef mushroom barley. And to be honest, I would take the beef bits out of the soup. Neither the texture nor the taste appealed to me.

However, since those times, soup is the food I know I can nourish myself with. And I have tried many varieties since then.

Seasonal Markets are Amazing for Community

Winter brings the magic of soup season, where every simmering pot is a cozy embrace. It’s a time for nourishing broths and hearty stews, each spoonful warming us from the inside out. Embrace the chill with bowls of comfort, rich in flavors and steeped in tradition. Soup season is here.

See all my favorite soups here! Pretty much every soup I make is some variation of this.

Some time ago, I found myself at a farm that was “growing” shiitake mushrooms on old logs. It was fascinating to think about. The regenerative qualities from mushrooms are very powerful part of our ecosystem. Though in Ayurveda, they can be thought to be not part of a sattvic diet, I love to include them. Our local market has some wonderful options with regards to mushrooms and I am really grateful for that.

Shiitake Mushrooms are Found in Many Farmer’s Markets

This image below is from a market that I found in Copenhagen when visiting one summer.

It was so delightful to see how responsive the mushrooms are to so many different environments. And it is truly diverse in what it can be made into.

What makes Shiitake Mushrooms special?

The shiitake mushrooms that are found in this Miso Mushroom Barley Soup Recipe are actually a source of considerable scientific interest. We can hope that as time moves forward, there will be specific evidence based recommendations on how to think about adding shiitake or the active constituents in it to our meals.

From Borodina et al, 2020, Mushroom or ERG consumption seems to provide significant prevention against oxidative stress in a large variety of systems. ERG seems to have strong cytoprotective status, and its concentration is lowered in a number of chronic inflammatory diseases.

It is synthesised by a variety of microbes, especially fungi (including in mushroom fruiting bodies) and actinobacteria, but is not synthesised by plants and animals who acquire it via the soil and their diet, respectively.

The biological activity of ERF varies on exposure to a specific biological system and functional enzymes but it has been largely characterized as a potent antioxidant that supports oxidative stress and inflammation. Read more here.

Interestingly, one study by Feng et al, 2019, found that consuming 1-5 mushroom servings per week was associated with a halving of the incidence of mild cognitive impairment (a precursor of Alzheimer’s dementia), while intake of nine servings per week was associated with a five-fold decrease.

If you dig into the research within either of these papers, it is apparent that the actions of ergothioneine on humans is incredibly complex but generally considered useful. There is increasing awareness that health may be enhanced via the consumption of substances that either have no recommended daily intake or are taken at levels greater than normal. ERG, a potent and effective antioxidant, seems to be an important option that humans are not able to synthesize. The chief source of ERG in the human diet is mushrooms (usually the fruiting bodies of Basidiomycetes).

Borodina I, Kenny LC, McCarthy CM, Paramasivan K, Pretorius E, Roberts TJ, van der Hoek SA, Kell DB. The biology of ergothioneine, an antioxidant nutraceutical. Nutr Res Rev. 2020 Dec;33(2):190-217. doi: 10.1017/S0954422419000301

Feng L, Cheah IK, Ng MM, Li J, Chan SM, Lim SL, Mahendran R, Kua EH, Halliwell B. The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. J Alzheimers Dis. 2019;68(1):197-203.

We are well served to incorporate Japanese mushrooms like Shiitake into our diet.

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The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.

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What is in Season?

Cruciferous vegetables are readily available this time of year!

We have been incorporating bok choy into many of our soups as it cooks very quickly. When we visited one of favorite Asian vendors, he told us that he eats the bok choy lightly sauteed with salt and pepper and a little bit of oil. I decided to try that and add to the top of this soup. It was fabulous.

Bok Choy is filled with beneficial nutrients; the sulfur-containing Glucosinolates are responsible for the characteristic pungent aroma and bitter flavor of this cruciferous vegetable.

Here is a breakdown of what can be found:

1. Glucosinolates: Compounds that can break down into biologically active substances like isothiocyanates, with potential anti-cancer properties.
2. Flavonoids: Including quercetin and kaempferol, known for their antioxidant and anti-inflammatory effects.
3. Carotenoids: Such as beta-carotene, lutein, and zeaxanthin, beneficial for eye health and immune function.
4. Phenolic Acids: Antioxidants that contribute to the reduction of oxidative stress.
5. Vitamin C and Vitamin E: Essential antioxidants important for immune function and skin health.

Connolly EL, Sim M, Travica N, Marx W, Beasy G, Lynch GS, Bondonno CP, Lewis JR, Hodgson JM, Blekkenhorst LC. Glucosinolates From Cruciferous Vegetables and Their Potential Role in Chronic Disease: Investigating the Preclinical and Clinical Evidence. Front Pharmacol. 2021 Oct 26;12:767975

Also, the miso has live active cultures, and the barley has the pre-biotic beta-glucan, which is all great support for a diverse microbiome.

Are You Going to Try Miso Mushroom Vegetable Soup?

When I share a recipe on the blog, this is food that we eat every day in our plant-based kitchen. We don’t strive for perfection, we aim for nourishment that can sustain us for the work we feel called to do while on this planet.

I encourage you to reinvent and change the recipes to suit your palate, budget and people that you feed.

In many ways, these recipes could be thought of as building blocks or creative inspiration. Using them helps create a routine in the kitchen that reduces decision fatigue that comes up when planning meals.

Please share your feedback on the recipes as well in the comments below. I would love to hear how you adapted it in your kitchen.

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Let’s Make THIS amazing soup!

Join me in celebrating seasonal recipes!

The incorporation of these mindful choices into our meals helps us stay on the path of a balanced, nutrient-rich plant-forward lifestyle.

Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.

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Click on the Instacart link above to grab the ingredients

Next, just click on the “Instacart” shopping link in the recipe and the app will let you pick the store and provide a basis for the shopping and ingredient list. It has worked great for us.

ALSO…. if you select the “pick up” option, which you can do on the way home from work, you may even have a small credit on your purchases for your next visit.

To sum up, if are a busy professional, look into Instacart as a way to eat healthier when your schedule is really busy as either a delivery or pick up option.

Here are some substitutions for the Rainbow Vegan Lasagna that cater to various dietary needs and preferences:

1. Nut-Free Vegan Ricotta:
   • Replace cashews with sunflower seeds or boiled and mashed potatoes for a nut-free ricotta alternative. This substitution maintains the creamy texture while catering to those with nut allergies.
2. Low-Carb Option:
   • For a lower carbohydrate version, substitute butternut squash and ube yam with slices of eggplant or extra zucchini. These alternatives provide a similar texture and richness without the higher carb content.
3. Soy-Based Ricotta:
   • If you prefer soy products, blend silken tofu with lemon juice, nutritional yeast, and your choice of herbs to create a soy-based vegan ricotta. This option is high in protein and provides a different nutritional profile.
4. Gluten-Free Noodles:
   • If you want a more traditional lasagna feel while keeping it gluten-free, use gluten-free lasagna noodles in place of some vegetable layers. This can add a familiar pasta texture to the dish.
5. Tomato-Free Option:
   • For those who avoid tomatoes, you can substitute the sun-dried tomatoes in the ricotta with roasted red peppers or caramelized onions to achieve a sweet and savory flavor profile.
6. Different Greens:
   • Instead of kale, you can use spinach or Swiss chard. These greens offer similar nutritional benefits and will add a slightly different flavor to the lasagna.
7. Additional Protein:
   • For extra protein, consider adding layers of crumbled tempeh or cooked lentils between the vegetable layers. This boosts the protein content and adds a hearty texture to the lasagna.

These substitutions allow you to tailor the Rainbow Vegan Lasagna to your dietary needs and preferences, ensuring that everyone can enjoy this delicious and nutritious dish.

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