Tofu Stew With Miso

[Guest guest]

I'm not sure how these two ingredients differ from plain miso: sweet

white shiro miso and aka miso.

 

Kathleen

* Exported from MasterCook *

 

Tofu Stew With Miso

 

Recipe By : Ornish's Program for Reversing Heart Disease, page 509

Serving Size : 5 Preparation Time :0:00

Categories : Soyfoods Vegetables

Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup large-diced zucchini

1/2 cup mung bean sprouts

7 dried shiitake mushrooms

(approximately 1 ounce)

2 1/2 cups water

1 cup diced onion

2 teaspoons freshly minced garlic

1 cup chopped carrot

1 teaspoon freshly minced ginger

1 1/2 kabocha squash -- cubed (see note)

1 cup diced red bell pepper

8 ounces cubed firm tofu

1 teaspoon sweet white shiro miso

1 teaspoon aka miso

Freshly ground black pepper

 

Note: or any other winter variety, such as butternut, acorn, or banana

 

yield: 5 1/2 cups (5 to 6 servings) by Mark Hall

 

Miso is a soybean product to which a variety of grains have been added. It

is salted and then fermented. Because of its soybean derivation, it also

is high in protein and relatively high in polyunsaturated fat. There are

many kinds of miso, and they vary in color, sweetness, savoriness,

textures, aromas, and salt content. It can be very high in salt. The two

misos here are combined to balance out the salt load. The sweet white

shiro miso has less salt than the darker aka variety. While it is not a

problem here because very little is used in the total recipe, should there

be a problem with hypertension or a history of congestive heart failure,

then miso in general may not be suitable for liberal use. One serving of

this stew provides 80 milligrams sodium.

 

Blanch the zucchini (3 to 5 minutes) and sprouts (1 minute)

separately. Plunge them into ice-cold water to stop the cooking and put

aside. Put the dried mushrooms in a bowl and cover with 21/2 cups

water. Put aside to soak for 1 hour. When finished soaking, remove the

stems and mince or slice into 1/2-inch strips. Reserve the mushroom stock.

 

Braise the onions and garlic in 1/2 cup of the mushroom stock. When the

onions begin to soften add the garlic, carrots, mushrooms, and

ginger. Continue braising. When the carrots are partially cooked, add the

cubed squash and the remaining mushroom stock. Add the red pepper when the

squash is almost soft. After adding the pepper, stew for a total of about

25 minutes.

 

Add the zucchini and continue cooking for about 5 minutes longer. Toss in

the tofu and then the sprouts. Stir in the miso. Add pepper to taste.

 

Serving size = 1 cup, 107 calories, 2.1 grams total fat, 0.2 grams

saturated fat, 0 milligrams cholesterol

 

 

 

 

 

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