Miso Stew


epicurious
30 mins (prep 30)
18 ingredients
makes 2 main-course servings
Packed with sea vegetables such as arame and kombu (both loaded with beneficial minerals), this recipe from Alexandra Jamieson, vegan chef and girlfriend of Super Size Me's Morgan Spurlock, is as good for you as it gets. Adding the miso after the stew is cooked ensures the preservation of its healthful microorganisms.

Categories:  quick-&-easy , soup~stew , asian ,
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Ingredients

  • 2 tablespoons arame*
  • 4 1/2 cups water (preferably filtered)
  • 1/3 cup quinoa** (1 3/4 oz)
  • 1 (1-inch) piece kombu* (kelp)
  • 1/2 medium onion, cut into 3/4-inch pieces
  • 2 garlic cloves, thinly sliced
  • 1/2 lb firm tofu, cut crosswise into 6 slices and each slice quartered
  • 1/2 carrot, halved lengthwise, then cut crosswise into 1/4-inch-thick slices
  • 5 fresh shiitake mushrooms, stems discarded and caps thinly sliced
  • 2 to 3 tablespoons white miso*** (also called shiro miso; not sweet, preferably white rice and soy miso)
  • 1 cup very thinly sliced bok choy or napa cabbage
  • 1 teaspoon tamari**** (wheat-free sauce from refined soy), or to taste
  • 1 scallion, thinly sliced
  • 1/2 teaspoon dulse flakes*****

Nutrition

Serving Size (579.08 g)
Servings 2
Amount per Serving
Calories 86.52 Calories from Fat 49.86
% Daily Value *
Total Fat 5.54g 17.04%
Saturated Fat 0.75g 7.55%
Trans Fat 0.0 %
Cholesterol 0.0mg 0.0%
Sodium 161.73mg 13.48%
Total Carbohydrate 7.7g 5.13%
Dietary Fiber 0.95 g 7.57%
Sugars 0.34 g %
Protein 1.81g 7.23%
Vitamin A 1.81IU% Vitamin C 0.94mg%
Calcium 27.18mg% Iron 0.6mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
medium onion, firm tofu, fresh shiitake mushrooms, white miso, or, napa cabbage, thinly sliced bok choy
 

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