High-Protein Breakfast Soup

[jesse_the_k]

While I eat this first thing it’s also fine any time of the day. This is a skeleton; more ingredient variations in notes.

For one serving, 25 minutes total prep & cooking

• 30 grams frozen shiitake mushrooms
• handful frozen sugar snaps
• 10-20 ml fresh chopped onions
• 120 g frozen seafood: tilapia fish filet
• 750 ml hot water from the kettle
• 10-20 ml 'sweet' brown rice miso
• greedy handful (80g) baby spinach leaves

Tools

• sharp knife
• soup spoon
• medium covered saucepan (3 liters/quarts)
• 500 ml (2 cup) salad/pasta bowl

Assembly

1. Put saucepan on stove at low-medium (4/10) heat. Add oil if you like it; my pan is non-stick.
2. Drop in sugar snaps, onions, mushrooms. Let cook covered around 10 minutes while you’re handling your protein. Stir when it occurs to you.
3. Rapid thaw seafood in big bowl. Cover fish using hot water from tap, then go stir the saucepan a couple times and sip some tea. After 5 minutes pour off cooled water, cover seafood again with hot tap water. After 5 more minutes, it’s ready to cook so drain the water. Cut fish in thirds the long way. Cut the central portion into thinner slices, the edge portions in to wider slices, ending up with equal surface-area pieces. (120g yields around 20 pieces).
4. Drop thawed seafood into saucepan, stir and replace cover.
5. Reboil the kettle. Pour boiling water over soup spoon of miso, in heat-safe glass. Stir well until dissolved then pour into saucepan.
6. Simmer covered until fish is opaque, 4 - 10 minutes depending on fish size, temperature, and your preferences.
7. Turn off the burner but don’t move the pot. Drop spinach leaves in, stir, cover, wait 1 – 3 minutes. Remove cover and stir, place big bowl in sink, pour saucepan into bowl.
8. Season to taste: I go for 10 ml rice vinegar, 10 ml tamari and 3 drops sesame oil. Hot sauce if you roll that way.

My handy glass serves as a cooking vessel, one of four teas per day, and also not bad as a vase

Notes:

Ingredients I have successfully swapped

Mushrooms: Shiitake frozen sliced mushrooms are one key to success—and much less work than fresh. Open bag, pour out around 5 pieces, and as they cook they release a delicious liquid. I have also started with 4 fresh Crimini mushrooms, stems removed, quartered. They need to cook alone in saucepan for 5 minutes before step 2.

Sugar snaps: any sturdy green unit. Frozen string beans, lima beans, edamame, and asparagus all work. Frozen veg are flash cooked before freezing, so the total 20 minutes in the saucepan is enough. Cooked leftovers can go in with fish.

Onions: I dice a large onion on Sunday night, store in tightly sealed container in fridge, and dribble out just enough by eye every morning. Use anything aromatic you have on hand, or skip.

Protein: scallops, octopus, mussels, cubed tofu, shredded roast chicken, leftover meat, sliced hard-boiled egg.

Sweet Rice Miso is grand and salty. It’s like savory ice cream on apples, and an excellent soup base. I also cycle through Better than Boullion Roasted Garlic, Mushroom, and Chicken soup bases. Marmite would do.

Baby Spinach Leaves: are tiny, organic, and come pre-washed in bags/boxes at my grocery. My personal energy saved (no washing, no chopping) means I eat more greens.

Carbs: you could definitely add leftover rice, finely diced waxy potatoes, cooked beans.

Comments

Woo! You posted a recipe!

[runpunkrun]

And with lots of nice options.