Mung Bean and Kale Stew with Miso
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.
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.
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.
Chickpea and Shredded Cabbage Salad with Miso Tahini Dressing
I haven’t been in the kitchen that much in the past few days, hence the lack of posting around here. I have to confess I’ve been feeling lazy to cook, also because here in Portugal we’ve been under extremely hot temperatures - around 35º degrees -, and all I don’t want to do is to spend time in front of an hot stove. So, nothing better than a great and easy salad recipe such as this one, that will only take you a few minutes to prepare.
The only trick in here is to make sure the cabbage is sliced very thinly; if not, the salad will not be as light as it is supposed to be. As far as the dressing goes, it was my first time putting together tahini and miso, and I was surprised by how well the combination worked out: the nutty taste of the tahini seems to soften miso’s typical saltiness, without actually masking its taste. If you shred the cabbage and make the dressing ahead of time, you can put this salad together in less than five minutes. I served this at room temperature, but I bet it would be delicious served cold too. If you’re planning to do the latter, place the salad in a large bowl, cover with cling film, and refrigerate it for 1 to 2 hours or until chilled to your liking. This method will also help the flavors meld together, contributing for a tastier salad.
Chickpea and Shredded Cabbage Salad with Miso Tahini Dressing
(serves 3, as a side)
260 grams canned chickpeas, drained and rinsed
1 small cabbage (180 grams)
1 teaspoon minced chilli
for the dressing:
1 tablespoon tahini
1 tablespoon mugi miso
2 tablespoons lemon juice
2 tablespoons warm water
1 tablespoon olive oil
2 teaspoons agave nectar
1. Start with the cabbage: cut it into halves, remove the hard core, and shred each halve into very thin strips. You don’t want to have very long strips, so cut them in half if needed.
2. In a large bowl, combine the chickpeas and shredded cabbage. Set aside.
3. For the dressing, combine all the ingredients in a medium size bowl, and whisk them together until you achieve a creamy consistency. At this point, you can add a bit more water if you want a thinner dressing, although I like mine on the creamy, slightly thick side.
4. Add half of the dressing to the bowl with the chickpeas and cabbage and toss everything together. At this point, you can refrigerate the salad for at least 1 hour or, as I did, serve it at room temperature.
5. To serve (either cold or at room temperature), divide the salad among 3 plates, sprinkle with the minced chilli, and spoon the remaining dressing over the top of each serving. Serve immediately.
Soba Noodles with Edamame and Miso Dressing
This post will lack an introduction, but as I’m not very good at it (and I already introduced myself and the purposes of this blog in the about section), I’ll go straight to the issue: vegan recipes. And to start with, I’ve choosen one that is actually a favorite in this household. It’s a recipe for soba noodles with a tangy miso dressing that I fell in love with the first time I tried it. The dressing is a perfect match to barely cooked edamame beans, which give some crunchiness and add proteins to the dish. If you don’t have edamames at hand, I bet some chickpeas, cooked and lightly toasted on the pan, would also make it. Quick, nutritious and healthy, perfect for this time of the year, when you don’t feel like spending that much time in the kitchen and just want to throw lunch in a couple of minutes. Soba noodles with edamames and miso dressing, here we go.
Ingredients:
(serves 4)
225 gr soba noodles
1 and 3/4 cups edamame beans
For the dressing:
3 tablespoons miso (choose a light variety, such as Mugi)
4 tablespoons lemon juice
6 tablespoons orange juice
2 tablespoons olive oil
1 tablespoon toasted sesame oil
2 and 1/2 tablespoons agave nectar
1 fresh red chili pepper
1. In a bowl, combine the ingredients for the dressing. Whisk until well incorporated, cover and set aside.
2. Pour about 2 liters of water in a pan, let it boil, and add the edamame beans. Cook the beans for 2/3 minutes. Drain and wash them under cold water.
3. Return the pan to the stove, let the water boil again (use the water in which the beans were cooked) and add the noodles. Cook for 6 to 7 minutes. Drain and wash under cold water.
4. In a large bowl, combine the beans and soba noodles. Stir in about 6 tablespoons of the dressing and mix well.
5. Serve at room temperature and drizzle some more dressing on top of each plate if you like.
2 comments