Miso Happy Soup

posted on 02-23-10 at 7:30 am in Recipes - Spring

Miso is made from fermented soy beans.  It is a good source of iron, calcium, phosphorus, potassium, some B vitamins, and protein.  Miso also facilitated the body’s absorption of calcium and mangesium.  Touted for centuries as a folk remedy for weak digestion, miso’s reputation as one of nature’s most healing foods is now being confirmed by modern medical science.  The consumption of soy foods and isoflavones have been positively linked to improved mental function, protection against osteroarthritis and stabilized blood sugar levels in diabetics.

Miso

 

 

 

 

 

 

 

 

 

3 ounces dried soba noodles
2-4 tablespoons miso paste (to taste)
2-3 ounces firm tofu, chopped into 1/3-inch cubes
2 green onions, tops removed thinly sliced
a handful of spinach, stems trimmed
a small handful of cilantro
a pinch of red pepper flakes                                           

Cook soba noodles in salted water, drain, run cold water over the noodles to stop them from cooking, shake off any excess water and set aside.

In a medium sauce pan bring 4 cups of water to a boil.  Reduce the heat to a gentle simmer and remove from heat. Pour a bit of the hot water into a small bowl and whisk in the miso paste – so it thins out a bit (this step is to avoid clumping). Stir this back into the pot. Taste, and then add more (the same way) a bit at a time until it is to your liking.

Also, some miso pastes are less-salty than others so you may need to add a bit of salt here. Add the tofu, remove from heat, and let sit for just a minute or so.

Split the noodles between two (or three) bowls, pour the miso broth and tofu over them. Add some spinach, green onions, cilantro, and red pepper flakes to each bowl.  Enjoy!

Serves 2-3

tags: , Post a Comment {0}

Feel-Better-Soon Soup

posted on 01-30-10 at 7:35 am in Recipes - Winter

Cold season is here and one of the best ways to ward off the bug is to eat loads of heart-healthy garlic, affectionately called “the stinking rose”.  Whole books have been written about garlic in light of  it’s numerous therapeutic benefits. Garlic is an excellent source of manganese, vitamin B6, vitamin C, and a good source of selenium.  One reason for garlic’s beneficial effects may be its ability to lesson the amount of free radicals present in the bloodstream.

Feel-Better-Soon Soup   1 pound cranberry beans*
   8 cups water
   15 medium cloves of garlic, peeled and trimmed
   2 large shallots
   2-3 dried smoked chiles (like serrano or chipolte)
   2 teaspoons fine sea salt
   a drizzle of olive oil
   a small handful fo cilantro, chopped
   a couple of handfuls of a grated, hard salty cheese

  Soak the beans overnight. Before soaking, give them a good rinse.  Look carefully for any pepples or dirt clumps. Cover with a few extra inches of water. When you are ready to use the beans, drain them and rinse again.  Set aside.

  Preheat the oven to 350 degrees. Place the rack near the bottom of the oven.

  Put the beans, water, garlic, shallots, and chiles in an oven-proof pot or casserole dish -preferably one with an oven-proof lid. Place the pot on a rimmed baking sheet and place in the oven for two hours, or until beans are nice and tender.

  After the first hour check every twenty minutes are so. When the beans are done, pull the pot out of the oven and season generously with salt. Stir and taste. The beans need some time to take in the saltier broth, so once you have the broth seasoned just right let the soup sit there on the top of the stove, covered, for another ten minutes or so.

Taste and adjust for seasoning one more time and drizzle with a bit of olive oil. To serve, first ladle a generous scoop of beans into each bowl.  Follow with the broth to cover. Sprinkle with cilantro and cheese.

Serves 4 to 6

*I like Rancho Gordo’s Barlotti beans because they are fresh crop dried beans. They can be ordered on-line. At the same time, any beans from the cranberry family will do nicely.

tags: , Post a Comment {0}

Chickpea Stew

posted on 12-28-09 at 7:00 am in Recipes - Winter

Chickpeas and bulgur wheat work well to complete the protein chain.  You can find bulgur wheat in the bins of most natural food stores.  Leftovers are going to thicken up overnight – thin with a bit of water or stock while reheating.
Chickpea Stew
1 large yellow onion, chopped
a splash of olive oil
a couple of pinches of salt
2/3 cup cooked bulgur wheat
1 14oz can of chickpeas, drained and rinsed
4 1/2 cups vegetable stock
1/2 cup orange juice
1 1/2 cup cauliflower, trimmed into small trees
2 cups kale or chard, destemmed and cut into thin ribbons

olive oil for drizzling
red onion, chopped for garnish

In a large pot over medium-high heat, saute the onion in the olive oil along with the salt, until the onion begins to soften. Stir in the bulgur, followed by the chickpeas and stock. Bring the ingredients to a simmer.  Cook a few minutes longer, until it starts to thicken. Taste-test bulgur for doneness.  If so, add the orange juice.  If not, simmer a few minutes longer before adding the oj.

Stir in the cauliflower and kale.  Simmer a few more minutes, until the cauliflower is tender. If the stew is on the thick side, add a bit of water or stock.  Taste and adjust with salt.  Serve garnished with a drizzle of olive oil and red onions.

Serves 4-6.

tags: Post a Comment {0}