Have you ever enjoyed a warm bowl of miso soup or been captivated by the flavour of teriyaki? There’s a remarkable ingredient behind those dishes called koji. But what is koji, and what role does it play in making miso? In this post, we’ll explore the fascinating world of koji, uncover its historical importance, and discover how this unique component can enhance your cooking and boost your health. Plus, we’ll let you know about our miso workshops where you can learn hands-on!
What is Koji?
Koji is a type of mould known scientifically as Aspergillus oryzae, cultivated for centuries in East Asia, mainly Japan. Traditionally, this mould grows on steamed rice and converts starches into sugars in a process called saccharification. However, it can also break down proteins into their constituent amino acids which when eaten provide much more flavour than intact proteins. Koji thrives in warm and humid environments, meaning that in the UK it's production is mostly limited to specialist growers and keen home fermenters!
The history of koji spans over a thousand years, playing a significant role in culinary staples such as soy sauce, sake, and especially miso. Its fermentation process brings out complex flavours, allowing it to elevate the taste of countless dishes and ingredients.
How is Koji Used to Make Miso?
Now that we know what koji is, let's dive into its role in making miso!
The Miso Making Process:
Preparation: Steamed rice or soybeans serve as the base for miso and will be inoculated (basically 'contaminated') with koji.
Koji Inoculation: Koji spores are sprinkled over the prepared grains or legumes and in just a day or two, a white fuzz covers the rice or soybeans. That’s the koji starting to work!
Mixing & Fermentation: The koji rice or soybeans are then mixed well with salt and water. This mixture is then packed tightly in a container, typically glass, and salt poured on top to provide a barrier to anything unwanted growing on top.
Ageing: Depending on the intended flavour profile, this mixture is aged from a few months up to three years. Lighter misos have a shorter ageing period, while darker varieties may require longer, developing deeper savoury notes.
Enjoying Miso: Once fermented the miso is ready to use and can last in the fridge for months, making it a go-to staple for various dishes.
Koji and Its Culinary Adventures: How to Use Miso in Cooking
Miso is a versatile ingredient that can transform your kitchen creations! Here’s how to incorporate miso into your meals:
1. Soups, stews and chillis
Miso soup is the classic use for this ingredient but is by no means the only way miso can up your cooking game. Mix miso into anything you've got simmering on the stove for additional depth of flavour.
2. Marinades and Dressings
Use miso as a base for marinades or salad dressings. Mix it with olive oil, citrus juice, and choice herbs or spices for a dressing that makes salads pop or make a miso marinade to enhance chicken or salmon, adding rich flavour.
3. Vegetable Dishes
Toss vegetables with miso before roasting or stir through raw veg for a simple, flavour packed side dish. Miso-glazed aubergine or miso-caramelised Brussels sprouts, for instance, pack a flavour punch that will impress any guest.
Baking
Miso is often used to add flavour in bakes like loaves of bread, but is also perfect for adding a salting tang to sweet bakes like buns, cakes and even brownies!
The Health Benefits of Miso
In addition to its delicious flavour, miso is associated with various health benefits in some studies. Here’s why miso can help up your culinary game and be part of a healthy, varied diet:
Live microbes
As a fermented food, miso is rich in live microbes. Research shows that eating foods which contain live microbes can help support a diverse and healthy gut microbiota. Although clinical research looking at the specifics of miso and our health are distinctly lacking laboratory studies suggest that there might be convincing benefits which we haven't entirely worked out yet. Take a look at our previous blogs for more on the health benefits of live microbes in foods.
Nutrient-Rich
Miso is packed with important vitamins and minerals; it contains vitamins B, E, and K, and is a good source of magnesium and protein. In addition, through fermentation by live microbes by-products are also produced which contribute to the beneficial effects of fermented foods like miso. Bioactive peptides, biogenic amines, and the conversion of phenolic compounds to biologically active compounds are all thought to have beneficial effects in the body.
Although miso is high in salt there is some evidence to suggest that it doesn't have negative effects on, for example, blood pressure in the way that equivalent amounts of salt would.
Potential Anti-Inflammatory Properties
Some studies indicate that miso might have anti-inflammatory effects, although much of this evidence comes from laboratory and animal studies which don't tell us anything about effects in humans directly. Some observational studies support this though; Japanese diets, which often include miso, have been linked to lower rates of certain health issues. However, it cannot be concluded that this effect is due to miso alone, it's much more likely to be due to overall diet quality.
Embracing the Power of Koji in Your Kitchen
Koji is much more than just mould; it's a key ingredient that creates the beloved flavours of miso and so many more of our favourite flavour bombs. Its historical role in Asian cuisine shows its ability to bring both taste and health benefits to the forefront.
Whether you aim to elevate your cooking or improve your gut health, miso is an easy and delicious addition to your meals. Unlock the potential of koji and explore the world of miso. It’s an adventure that invites both new flavours and health - an experience you won't want to miss!
Fascinated?? Us too! Check out our latest Miso & Koji Workshops here
References
Dimidi E et al. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 11(8):1806. doi: 10.3390/nu11081806.
Shirota M et al. (2022). Japanese-Style Diet and Cardiovascular Disease Mortality: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Nutrients. 14(10):2008. https://doi.org/10.3390/nu14102008
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