“Roasted Miso Veggies” was written by soon-to-be-Registered Dietitian Samantha Kane and edited by Angela Lago, MS, RD, LDN.
The first time I made this miso veggies recipe, my family ate the entire dish in one swoop before I could even get a picture for this post! You must add this roasted miso veggie recipe to your repertoire as a go-to for the whole family!
Pro Tip: Have pick eaters? Try serving the miso sauce as a dipping sauce alongside the roasted veggies. This will allow the whole family to enjoy the roasted veggies, even if you have family members or friends that are on the less adventurous side with food.
Table of Contents
What is Miso?
Miso is a fermented paste, most often made out of soybeans, grains, salt, and a mold called Koji. I imagine the thought of eating mold doesn’t sound very appetizing, but by the end of this post, you may be eager to add some of this “good” mold into your diet.
The History of Miso
Interestingly, Miso has been around for centuries! It is believed that Miso originated in ancient China and was brought to Japan around the 6th century by Buddhist monks.
While the exact time period that Miso was discovered is still a little murky, it is clear that miso is not just a trend. In current times, it is estimated that three-quarters of people in Japan consume miso in some form at least one time per day.
You’re going to want to hear why this statistic is so important. You may be surprised to know that Japanese people specifically have one of the longest life expectancies on the entire planet.
While of course we cannot make a causative assumption that miso automatically leads to a longer life, we do know it is a fundamental part of a healthy, balanced, anti-inflammatory diet.
Health Benefits of Miso
Promotes Gut Health
The gut is the root of both health and illness. In fact, it is responsible for far more than just digestion. As an example, the gut produces more serotonin, the neurotransmitter of contentment, than our brains do!
Here’s the big secret. When our digestive system is sick, both the body and mind feel it’s wrath.
Eating miso can help keep the digestive tract humming in prime condition through the addition of beneficial bacteria. This helps you to feel your best both mentally and physically.
Prevents Dysbiosis
Since miso is a probiotic-rich food, it supports the digestive tract with beneficial bacteria that allows us to both digest and absorb nutrients at optimal levels.
When bad bacteria overpopulate the gut, this condition is called dysbiosis.
Here’s a life hack: We are not just what we eat, but more so what we absorb. Probiotics foods like miso help maintain this delicate balance of bacteria so you can get the most out of what you eat and keep the bad bugs at bay.
Reduces Chronic Inflammation
While more research is still needed, it is estimated that most autoimmune and chronic diseases from excessive inflammation have some connection to….
…You guessed it, gut health.
We rely on our gut health to ward off chronic illness and systemic inflammation. Miso serves as a sturdy coat of armor to offer us protection from chronic disease.
In one study, adults on a diet filled with fermented foods showed a greater reduction in key markers of inflammation compared to the group who only focused on fiber. Pretty neat right?
How To Add More Miso and Probiotic Foods to Your Diet
Probiotic Food List
You may already be eating some foods that naturally contain probiotics, such as miso veggies. If you are, there’s always room to get creative and try some new options! While some of these may appear unfamiliar today, all of these foods can readily become a dietary staple:
- Yogurt
- Cottage cheese
- Kefir
- Miso
- Sauerkraut
- Tempeh
- Natto
- Kimchi
- Kombucha
Increasing Probiotic Rich Foods in Your Diet
Initially, you may experience an exacerbation of digestive discomfort as your body adjusts. This is normal! Remember, you are introducing powerful bacteria that fight inflammation and other life stressors. Be patient with yourself and your body.
To mitigate and reduce the sudden onset of symptoms, go low and slow. Instead of starting with all three meals per day with fermented foods, try just one and build up over the span of three to four weeks.
People who have a weakened immune system due to chemotherapy, medications, or an autoimmune disease should exercise caution when adding fermented foods. Since these foods contain a plethora of bacteria, there is some risk of food-borne illness.
Sample Probiotic-Rich Meal Plan
Breakfast
- Cup of coffee with milk/cream of choice
- Glass of cold kombucha
- Eggs scrambled with veggies and a dollop of plain greek yogurt
Lunch
- Sandwich on sourdough bread
- Add sauerkraut or kimchi for a tangy twist
Snack
- Cottage cheese with some crunchy raw veggies like bell pepper, carrots, and cucumbers
Dinner
- Baked Salmon
- Roasted Miso Veggies
Roasted Vegetable Ideas
There are so many options when it comes to roasting vegetables. For this recipe, roasted miso veggies, pick and choose vegetables that you love. There’s literally no one right way!
Matter of fact, if you are more of a “dipper” type of guy or gal, I’d like to suggest serving the miso sauce as a dipping sauce alongside the roasted vegetables. Roasted carrots or brussels sprouts would work great for this idea! This will also satisfy those picky eaters in your home.
Try mixing and matching any of the following vegetables in the roasted miso veggie recipe below.
- Butternut Squash
- Carrots
- Onion
- Garlic
- Sweet Potato
- Brussels Sprouts
- White Potato
- Broccoli
- Pumpkin
Miso Sauce Ingredients
I have to be honest. Cooking with miso paste is new for me. Sometimes I tend to shy away from ingredients that seem foreign to me. But, I have to say that I’m happy that I gave miso a shot.
This miso sauce is very mild and can easily be modified to meet your liking. For example, you can add more or less coconut aminos and water to change the consistency. If you prefer more of a bite, consider increasing the rice vinegar or using a stronger flavored miso paste.
The miso paste and tahini in this recipe both have a very mild flavor.
Pro Tip: Blend all ingredients in a high speed blender to obtain a smooth, creamy sauce.
Roasted Miso Veggies Recipe (GF, DF, Vegan)
Roasted Miso Veggies
Equipment
- Chefs Knife
- Cutting Board
- Mixing Bowl
- High-Speed Blender or whisk
- 2 Sheet Pans
- Parchment Paper optional
- teaspoon
- Tablespoon
Ingredients
- 2 Tbsp White or Shiro Miso Paste
- 1.5 Tbsp Rice Vinegar To taste
- 2 Tbsp Coconut Aminos To taste
- 1 Tbsp Tahini
- 1 Clove Garlic
- 1 Medium Delicata Squash Sliced 1" thickness
- 3 Large Carrots Quartered
- 8-10 Brussels Sprouts Cut in half
- 1 Small Yellow Onion Cut in large sections
- 1 Tbsp Olive Oil drizzle
- 1 Tbsp Sesame Seeds Optional garnish
- 1 Tsp Green Onion or Chives Optional garnish
Instructions
- Preheat oven to Convection Roast at 425 degrees Fahrenheit.
- To prepare miso sauce: Add miso paste, rice vinegar, coconut aminos, tahini, and garlic clove to blender. Blend until smooth. Sauce should be the texture of a thin pudding so it can coat the veggies nicely. Set aside.
- Wash and peel the delicata squash. Cut off each end and discard. Slice the squash length wise, remove seeds, and cut into 1" half moon shaped slices.
- Wash and peel carrots, cut each carrot into quarters.
- Wash brussels sprouts. Cut ends off and discard, then slice each brussels sprout in half.
- Remove skin from onion, cut off bottom and discard. Cut the onion into 6 large sections.
- Place squash and onions on a baking sheet lined with parchment paper. Drizzle sparingly with olive and sprinkle lightly with salt. Spread evenly to avoid crowding in the pan.
- Place the carrots and brussels sprouts on a separate baking sheet lined with parchment paper. Drizzle sparingly with olive and sprinkle lightly with salt. Spread evenly to avoid crowding in the pan.
- Place both sheet pans in the preheated oven. Remove the squash and onions after 15 minutes. Roast the carrots and brussels sprouts for an additional 10 minutes. Vegetables should be easily pierced with a fork, yet have some crispy edges and pieces from the roasting process.
- Place roasted veggies in a large mixing bowl. Pour miso sauce over veggies and gently stir to coat. Return roasted miso veggies to one sheet pan and roast an additional 5 minutes.
- Remove from oven, place vegetables in desired serving dish and top with sesame seeds and green onions (optional).
- Serve and enjoy!
Notes
Nutrition Info (per serving)
172 Calories 16gm Carbohydrate 6.5gm Fat 4gm Protein 425 gm SodiumSubstitutions
- If you desire a less subtle taste, consider adding a small amount of fresh ginger to your sauce prior to blending.
- Instead of Delicata squash, you may wish to use pumpkin, sweet potato, and/or white potato.
- If you prefer a thinner miso sauce, consider decreasing miso paste to 1 Tbsp and adding a little water to thin the sauce.
- For a sweeter version, consider swapping the coconut aminos with 1-2 tbsp of maple syrup or honey.
- For a more colorful dish, consider swapping the sweet yellow onion for a red onion.
Conclusion
Miso has so much to offer, and this is just the beginning. Not only is it healthy for your gut, but this roasted miso veggies recipe is also gluten-free and dairy-free.This versatile and easy miso veggies dish is sure to please the whole family!
If you make this recipe and love it, please share a photo on Instagram and tag @eatloveguthealth! Happy, healthy cooking friends!
The purpose of this information is to inform and empower the reader to make positive lifestyle changes. The intent is not to replace medical advice or instructions given by your doctor or healthcare provider.
Angela Lago is a Registered Dietitian Nutritionist and holds a Master’s of Science in Nutrition. She is passionate about researching the connection between gut health and mental wellness. Learn more about Angela’s journey from being depressed, anxious, and sleep deprived to being happy, healthy, and thriving!