Add some asian flavor to your cooking and meal prep with miso. A natural flavoring, this traditional Japanese seasoning, made from fermented soybeans, rice, or barley, has gained global recognition. Miso is a soybean paste that offers rich, savory umami flavor perfect for soups, glazes and marinades. As an excellent source of probiotics and a decent source of antioxidants, miso is a great way to add depth to your food without adding unhealthy ingredients.
Shelf life and storage times can make a big difference in the usability in meal prep. A small jar of miso paste can last for months in the fridge. This gives a lot more flexibility in when or how you use it.
Miso comes in three varieties
- White miso (shiro miso): Mild, slightly sweet, perfect for dressings and light soups. Commonly used in miso soup, white miso provides a creamier flavor
- Yellow miso (shinshu miso): Balanced flavor, great for everyday cooking. A great option for veggie and seafood dishes.
- Red miso (aka miso): Rich and robust, ideal for hearty soups and marinades. Great for ramen but can be very strong. It’s better paired with red meat.
Health Benefits of Miso in Meal Prep
- Probiotics: Packed with gut-friendly probiotics that support digestion and a healthy microbiome.
- Protein: As a plant based protein, this is perfect for vegetarian, vegan, and anyone looking for alternative protein options
- Immune Health: contains antioxidants, vitamins (like B12 in some varieties), and minerals such as zinc and copper
Easy Meal Prep with Miso: Recipes to Try
1. Miso Soup Jars
Prep single-serving jars with miso paste, dried seaweed, tofu cubes, and chopped green onions. Add hot water at lunchtime for an instant, warming meal.
2. Miso-Marinated Chicken or Tofu
Whisk miso paste with soy sauce, sesame oil, and garlic. Use it as a marinade for chicken thighs or tofu cubes. Cook in bulk and portion into containers for the week.
3. Miso Roasted Vegetables
Toss carrots, broccoli, or sweet potatoes in a glaze of miso, olive oil, and maple syrup. Roast until caramelized. These keep well in the fridge and reheat beautifully.
4. Miso Salad Dressing
Blend white miso with rice vinegar, ginger, and a touch of honey for a tangy dressing. Store in a jar to drizzle over salads, grain bowls, or roasted veggies throughout the week.
5. Miso Stir-Fry Meal Prep Bowls
Stir-fry veggies, protein of your choice, and rice noodles. Finish with a miso-based sauce for quick grab-and-go lunches.
Tips for Using Miso in Meal Prep
- Add miso at the end of cooking when making soups or sauces to preserve its probiotic benefits.
- Experiment with types of miso to vary flavor intensity throughout the week.
- Balance flavors: miso pairs well with garlic, ginger, soy sauce, and sesame oil.
