Miso paste: Japan's culinary secret
Miso paste has been a staple of Japanese cuisine for centuries and is considered the secret to the country's good health. This fermented delight made from soybeans and grains not only enriches the flavour of dishes but also offers many health benefits. What exactly is miso and how can it be used in everyday cooking?
Miso paste is a traditional Japanese fermented product made primarily from soybeans, salt, and grains such as rice or barley. A key ingredient is koji, a special fermentation starter containing the mould Aspergillus oryzae, which breaks down proteins and starches, giving the paste its characteristic umami flavour. The entire mixture matures in wooden or ceramic barrels for several months, or even up to two years. The longer the fermentation, the darker and more intense the flavour of the miso. This process not only enhances the paste with aroma but also increases its nutritional value and natural probiotic content.
Health benefits of miso paste
One of the biggest advantages of miso paste is the presence of beneficial lactic acid bacteria that support gut flora, improve digestion, and strengthen the immune system. Thanks to its content of fibre and protein, miso provides a long-lasting feeling of fullness, preventing snacking after meals. This is particularly important for those on a diet. Additionally, the antioxidants present in miso neutralise free radicals, slowing down ageing processes and protecting cells from oxidative stress. Regular consumption of the paste may also lower blood glucose levels and "bad" LDL cholesterol, supporting heart and circulatory health.
It's important to remember, however, that due to its high sodium content, people with hypertension or kidney diseases should consume miso paste in moderation. Those with soy or gluten allergies should exercise caution and pay attention to labels.
Miso paste in cooking
Miso paste is an extremely versatile ingredient that can be used in many dishes, not just in traditional Japanese miso soup. It's excellent as a base for broths and cream soups, giving them a deep, slightly nutty umami flavour. It can also be added to sauces, marinades for meat and tofu, vegetable glazes, and even homemade salad dressings. In vegan cooking, miso often replaces Parmesan in pesto or enhances the flavour of one-pot dishes. It is important to note, however, that miso paste should not be cooked for too long or at high temperatures. It's best to add it at the end of cooking to preserve its valuable probiotic properties.
