Veggies on the counter

Mung Bean and Kale Stew with Miso

Posted in main courses, Uncategorized by veggies on the counter on October 12, 2013

mung bean stew 04

Miso is the kind of ingredient you either love or hate. There’s no middle ground. I strongly believe that those who don’t like it should give it a second chance, as it can be used in a lot of savory dishes and sauces (don’t restrict its use only to soups, please). It sure has a great deal of health properties too – as with all fermented foods, it’s loaded with enzymes and beneficial bacteria – and I’d like to think that a stew like this is one is a wonderful way of eating (and enjoying) this beautiful live ingredient.

I had high hopes of trying to make my own, following the recipes provided by this book, but after getting acquainted with the whole process, I easily gave up. It’s a slow process – miso should ferment from six months to a year –, which has made gain a whole new respect for the art of fermenting foods. There are a lot of types of miso. I’m not going to go deep into that – I also don’t have the knowledge to – but, basically, what you want for this dish is a mild variety, savory but with tiny hints of sweetness. The longer the miso is fermented the stronger and saltier it will taste, so you want to choose a type that’s light brown in color. I used mugi miso in here, a variety made of barley and soya beans – it’s the one I find the most versatile and not overpowering in flavor.

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This stew came to live a few weeks ago as an attempt to clean the fridge – I get constantly surprised by how dishes like that seem to be the ones I’m more satisfied with – and it’s easy to put together as there isn’t a lot of prep work to do. I really loved how it came out and have made it twice since then. The recipe makes a lot, and I dare say the stew tastes even better the next day, when the ingredients have meld together and the sauce has thickened for an even yummier flavour.

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mung bean stew 03

Mung Bean and Kale Stew with Miso

(serves 4-6 as a main)

1 tablespoon olive oil

1 medium sized onion, finely chopped

4 garlic cloves, finely chopped

1 big piece of ginger / 50 g, peeled and finely grated

260 g kale, coarsely chopped

270 g cherry tomatoes, cut the larger ones in half but leave the smaller whole

1 cup / 200 g mung beans

3 bay leaves

4 cups / 1 litre stock or water

4 tablespoons mugi miso

In a large sauce pan, heat the olive oil, onion and garlic over medium heat. Sautée for 5 minutes or until the onion has softened.

Add the cherry tomatoes to the pan and crush them lightly with the help of a wooden spoon, so that they release their juices. Add the bay leaves, kale and mung beans, followed by the stock. Raise the heat to high and bring the mixture to a boil. Once boiling, decrease the heat to low, cover the pan, and let the stew cook for 30 to 35 minutes, or until the beans are thoroughly cooked and the kale is tender.

After that time, take out the lid and let the stew cool down for 5 minutes – you’re going to add the miso to the pan and you don’t want to ruin its health properties by heating it up excessively.

In a medium sized bowl, add the 4 tablespoons of miso. Then, gently pour ½ cup of the stew’s liquid over the miso and whisk everything together until you get a sauce-like mixture with a smooth consistency. Add the miso mixture back to the pan and mix well to incorporate. Serve with cooked quinoa, crunchy bread, or simply topped up with plenty of roasted almonds.

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5 Responses

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  1. The Veggie Slaughterhouse said, on October 12, 2013 at 5:43 pm

    Everything about this sounds amazing. I can’t wait to try it!

  2. Move Eat Create said, on October 13, 2013 at 8:21 pm

    I’m a fan of miso and I’ve been able to find some gluten free varieties which is very exciting! This looks like a perfect use for it, as I love mung beans, too!

  3. afracooking said, on October 18, 2013 at 12:16 pm

    Until now I have only used mung beans to make wraps – love the look of this recipe

  4. janet @ the taste space said, on October 19, 2013 at 10:34 pm

    This looks absolutely delicious. Can’t wait to try it. Thank you for sharing it. I couldn’t imagine making my own miso, oh my.

  5. afracooking said, on November 10, 2013 at 6:58 pm

    I enjoyed discovering your blog so much that I have nominated you for the Liebster Award!
    http://afracooking.wordpress.com/2013/11/10/liebster-award/


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