Miso soup is one of the gentlest things you can put in front of a recovering pancreas. A clear broth (dashi) with fermented soybean paste stirred in, plus soft tofu and spring onion. Barely any fat, warm, savoury, and it takes five minutes.
I drink this when my gut wants something but not much.
Serves 4. Roughly 2 g fat and 55 kcal per serving.
Phase & care: Miso, dashi, tofu and wakame aren’t on my P1 list, so I treat this as a phase-2 bowl and keep the tofu portion small. Spring onion is a gentler allium than garlic for me. If fermented soy or seaweed is new for you, introduce it slowly and watch how you do.
Prep 5 min · Cook 10 min · Total 15 min
Ingredients
- 1 litre dashi (instant dashi powder is fine)
- 3 tbsp miso paste (white/shiro is mildest)
- 150g soft (silken) tofu, cubed
- 2 spring onions, sliced
- Optional: a little wakame seaweed
Method
- Heat the dashi to a gentle simmer. If using wakame, add it now to rehydrate.
- Take a ladle of the warm dashi, whisk the miso into it in a bowl until smooth, then stir back into the pot. This stops lumps.
- Add the tofu cubes, warm through gently for a minute. Don’t boil hard after the miso goes in, it dulls the flavour.
- Off the heat, scatter spring onion. Serve.
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Never boil miso. Add it at the end, off a rolling boil, or you cook off the savoury notes you added it for.
Stepan’s rule: Some cuisines are low-fat by default, not by adaptation. Japanese broth-based food is one. Lean on those instead of fighting a fatty recipe into shape.
The fat budget behind every number here, with 75 tested low-fat recipes sorted by phase, is in the book. Get PancreasZen: the patient’s manual.
Not medical advice. This recipe reflects one patient’s low-fat approach grounded in published guidance. Fat tolerance is individual. Check with your own healthcare team before changing your diet.