Woman with brain fog

Soups are my go to when I need to get lots of nutrients into my body in a short period of time. They are warming, comforting and can be nostalgic as well.  There is often an association of soups with when you were sick as a child, with Mum always whipping up a yummy soup to make you feel better.

This is one of those types of soups.  It’s a broth that’s packed full of veggies and protein and really yummy.  This is the perfect soup for someone who’s unwell as it’s very easy to digest and has lots of vitamins and minerals to support the immune system.  Shiitake mushrooms are a powerhouse of nutrients to support the immune system which is great for this time of year. Miso is a fermented food and is a probiotic which supports digestive health.  Again, great for someone that’s been sick and has had antibiotics.

This is comfort food.  Hot, steamy vegetable soup with the goodness of vegetables and protein.

Packed with Vitamin A for eye health and immune system support, and Vitamin C for antioxidant benefits (anti-inflammatory) and treatment and prevention of respiratory infections.

I love this soup, seriously (and I don’t even really like mushrooms!).  It’s delicious and you can feel the nutrients soaking in to your body.  It’s really easy to make – try it today!

Ingredients (Serves 4)

2 cloves crushed garlic

3 tsp grated ginger

1 litre (4 cups) good quality vegetable stock

1 medium sized onion, chopped

1 small zucchini, sliced

5 shitake mushrooms, finely sliced

1 stalk celery, sliced

1 medium carrot, sliced

190g firm organic non-GMO tofu (bean curd), chopped into 1cm cubes

1 cup baby spinach leaves

¼ cup miso paste

270g Soba noodles

chilli flakes, eschallots to taste.


Place the stock, ginger and garlic into a large pot and bring to the boil.

Then turn the heat down and add the onion, zucchini, mushrooms, celery, tofu and carrot.

Cover and simmer on a low heat for for 12-15 minutes, until the carrots are cooked.

Cook the soba noodles as per the package instructions minus 1 minute. This is because the noodles will continue to cook in the soup when you add them. Remove the noodles from the water so they don’t continue to cook.

Turn off the stove and add the baby spinach, stirring it until it becomes soft.

Then stir in the miso paste and noodles. Add chilli and/or eschallots to taste.

Enjoy your soup x

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Susie Garden | Clinical Nutritionist & Naturopath

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