tequila lime chicken and black bean burritos: recipe here
Thacher Island, MA
Green vegetable miso soup
Miso is rich in nutrients partly due to the fermentation process required to produce it. This process breaks down the sometimes hard to digest oils, proteins and carbohydrates found in soybeans into forms more easy for body to digest. The nutrients found in miso include vitamin B2, vitamin E, vitamin K, calcium, iron, potassium, choline and lecithin. Miso is also high in fibre and provides a large amount of complete protein. It is especially high in polyunsaturated fats which can help to lower the body’s levels of LDL (“bad”) cholesterol. Miso is also particularly high in antioxidants, which can combat free radicals from the body.
Ingredients: 1 celery stick, 1 carrot, 1 tablespoon coriander seeds, 1 onion, 2 garlic cloves, 1 lemongrass, 1 litre of cold water,1 small bowl of cooked millet or quinoa, 3-4 large leaves from sweet cabbage, handful of spinach, 1 cup of frozen broad beans, 1 handful of chopped green beans, leftover broccoli spears (using heads only), 3 teaspoons of miso, 2 tablespoons of fresh coriander.
In a large deep saucepan put the celery stick, carrot, coriander seeds, peeled onion, peeled garlic cloves, lemongrass and 1 litre of cold water. Bring to the boil on a medium heat and then lower to simmer for 45 minutes, Switch off heat and let stock sit while you prepare other ingredients. Slice 3-4 sweet cabbage leaves. Cut out some of the hard stalk. Chop ends of green beans and cut into small pieces. Cut stalks of broccoli spears so that you have mainly florets. Steam the beans, cabbage and broccoli until tender but still with a crunch to them. Bring a saucepan of water to the boil and add the broad beans. Cook for about 3 minutes and then drain. Run cold water over them so you can pop the bean from the outer skin. Place the stock in a saucepan and add 3 teaspoons of miso and cooked millet. Bring to the boil gradually whilst stirring to dissolve miso. Stir for about a minute and then switch off heat. Add your green vegetables and garnish with fresh coriander. Serve up.