Miso Stew
Ingredients
- 1/3 cup quinoa, rinsed well and drained ⓘ
- 4 1/2 cups water (preferably filtered water) ⓘ
- 1 inch kombu seaweed ⓘ
- 2 tablespoons arame seaweed ⓘ
- 2 teaspoons olive oil or 2 teaspoons sesame oil ⓘ
- 1/2 cup chopped yellow onion ⓘ
- 2 garlic cloves, thinly sliced
- 1/2 cup chopped firm tofu, rinsed and drained ⓘ
- 1/2 cup sliced carrot ⓘ
- 3 fresh shiitake mushrooms, sliced
- 1 -2 tablespoon miso ⓘ
- 1 cup thinly sliced bok choy or 1 cup napa cabbage ⓘ
- 1 teaspoon soy sauce ⓘ
Instructions
- Combine the quinoa with 1 cup of the water and the kombu in a small saucepan. Cover, set over medium-high heat, and bring to a boil. Reduce to low and simmer for 20 minutes, or until the quinoa is cooked through.
- Meanwhile, soak the arame in 1 cup of water. Set aside.
- In a medium saucepan, heat the oil over medium heat, add the onion and garlic and sautee for about 5 minutes.
- Add the tofu and the remaining 2 1/2 cups of water, carrot, and mushrooms. Cover and simmer on medium-low heat for 5 minutes. Remove from heat.
- Remove the kombu from the quinoa and discard it. Add the quinoa to the stew.
- Measure the miso into a small bowl and add 1/2 cup of the hot stew liquid. Using a whisk, dissolve the miso into the liquid and return the mixture to the saucepan. Do not boil or simmer.
- Add the bok choy or napa cabbage and the soy sauce and stir to combine. This will barely wilt the greens.
- Rinse and drain the arame and add to the stew.
- Pour into 2 bowls and garnish with scallions and dulse.
Nutrition & Diet Analysis (per serving)
524
kcal
26% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).