Miso Healthy Sauté

Ingredients

• 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 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

Directions

1. Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. 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.
3. Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Sauté onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
4. 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.
5. Add cabbage, miso dissolved in 2 TBS seaweed water, soy sauce, rice vinegar, hijiki or arame, and tofu.
6. Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.

Nutrition Highlights

Foods in This Recipe