Miso Stir Fry
(Photo; Courtesy of George Mateljan Foundation)
Prep and Cook Time: 25 minutes, Serves 6
1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
1 medium onion, cut in half and sliced thick
1 TBS minced fresh ginger
3 cloves garlic, pressed
1 medium sized carrot, peeled and sliced very thin
2 cups small broccoli florets, about 1/2-inch pieces
1 cup shredded green cabbage
4 oz firm light tofu, cut into 1/2-inch cubes
2 TBS light miso
2 TBS tamari (soy sauce)
2 TBS rice vinegar
salt and white pepper to taste
1 tsp toasted sesame seeds
*For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki which i will post separately.
*Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
*Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
*Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
*Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It will come up when liquid is added.
*After about 2 minutes add broccoli.
*Stir-fry for another 2 minutes.
*Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
*Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.
Serve with Brown Rice
(Source: George Mateljan Foundation - World's Healthiest Foods)