BASIC MISO SOUP

  • 1 3-inch or 1 rounded tsp dried pieces wakame seaweed
  • 1 cup thinly sliced onions
  • 1 quart water or soup stock
  • 1-1.5 tbs. miso
  • chopped scallions, parsley or watercress for garnish

1. Soak the wakame in cold water for some minutes and slice it into small pieces.
2. Put wakame and thinly sliced onions in a pot and add the water. You can also use soup stock if available or wakame soaking water if it is not too salty.
3. Bring to a boil. Lower the heat and simmer for 10-20 minutes or until tender. Reduce the heat.
4. Put the miso in a bowl or a suribachi. Add 1/4 cup of the broth from the pot and dissolve miso in it. Add it to the soup, simmer – not boil- for 3-5 minutes and serve. Garnish with parsley, scallions or watercress.

FOR SWEETER TASTE:
Saute onions and other possible vegetable pieces first in a little sesame oil and then add the water. Then follow the basic recipe.

FOR COLD MORNINGS:
Add some grated ginger to the soup in the beginning to increase the circulation in the body.


HEARTY MISO SOUP

  • 1 cup sliced onions
  • 1/2 cup sliced celery
  • 1 cup tofu cut into 1-inch squares (optional)
  • 1 cup cubed winter squash (optional)
  • 1-2 leaves of kale, chopped
  • 1 1/2-2 tbs. miso
  • 1 quart water
  • seaweed (optional)

1. Layer the sliced celery, onions , seaweed and squash in a pot and add water to half-cover the vegetables.
2. Cook covered over medium heat without stirring about 25 minutes or when the vegetables are almost done.
3. Add water; bring into a boil and add the chopped kale and possibly tofu squares. Boil another 5 minutes and then lower the heat.
4. Mix in the miso in a small amount of the broth from the pot, as in the basic miso soup recipe. Simmer for a few minutes before serving.

Variation: Pour the hot miso soup over pan-fried or baked mochi pieces for a fuller texture.


AZUKI-SQUASH-CHESTNUT DELIGHT

  • 1 strip kombu
  • 1 cup azuki beans, soaked
  • 1/2 -1 cup dried chestnuts
  • 1/2 of kabocha or 3/4 of buttercup squash, chunks
  • sea salt or tamari soy sauce
  • water

1. Soak the dried chestnuts overnight if possible. Presoak the azuki beans, too, for increased digestibility, and pour off soaking water. Soak the kombu piece for 10 minutes and pour off soaking water.
2. Cut the squash into chunks.
3. Place the cut kombu, azuki beans, chestnuts into a pot and boil for about 40 minutes until 90% cooked. Add squash chunks and salt, boil covered until tender, about 15 minutes. Maintain water level at top of azuki beans throughout cooking. Add tamari to taste toward end. (May use some currants or raisins if chestnuts unavailable, children enjoy it. If using currants or raisins add them with squash chunks.)
4. Depending on the desired consistency let water be absorbed or keep it more soupy.


MARINATED TEMPEH WITH SAUERKRAUT

  • 1 package of tempeh, cut into triangles
  • 1/2 -1 onion, thinly sliced
  • sauerkraut to taste
  • tamari
  • sesame oil
  • grated ginger (optional)

1. Marinate the tempeh triangles in a mixture of tamari and water for about 15 minutes.
2. Saute the onions on a pan with thin layer of oil until translucent.
3. Add the tempeh triangles and fry for a few minutes on both sides until golden.
4. Add the sauerkraut with it’s juice, grated ginger and let simmer for 15 minutes.


LENTIL STEW

  • 5-6 cups water
  • 2 cups green lentils
  • 1 strip kelp or kombu
  • 1 cup brown rice
  • 1/2 – 1 cup onions. diced
  • 1/2 – 1 cup carrots, diced
  • 1 bay leaf
  • 1/2 tsp .tarragon
  • 3/4 tsp. basil
  • 2 tbs. fresh lemon juice
  • 2 tbs. barley malt
  • 1 tbs. rice vinegar
  • 2 tbs. tamari

1. Place in pot one strip of kelp or kombu, cover with lentils, brown rice, onion, carrot dices, bay leaf and water.
2. Simmer at least 40 minutes.
3. Add the herbs, lemon juice, barley malt and rice vinegar.
4. Mix in the tamari, simmer 10 minutes. Check the taste and serve.
5. Remove bay leaf and kombu, if desired cut kombu and add back to stew.


CHICKPEA HUMMUS

  • 2 cups garbanzo beans and soak water
  • 8 -inch piece of kombu
  • salt or 2 umeboshi plums
  • 1-2 fresh lemons, juiced
  • 1 small onion, diced or bunch of scallions
  • 2/3 cup tahini
  • garlic clove (optional)

1. Place the kombu strip in pot.
2. Add the garbanzo beans and the soaking water and bring to boil.
3. Simmer covered. Add water if needed. Simmering takes about one and a half hours. If pressure cooking, cover chickpeas with 2-3 inches of water and pressure cook for 45-60 minutes.
4. When 90% cooked add 1-2 tsp. salt, complete cooking.
5. Cool the bean pot in cold water and place the chickpeas in a blender.
6. Add fresh lemon juice, tahini, (garlic clove), onion dices ( or chopped scallion) and 1 tsp. salt or umeboshi plums. Blend until smooth. Add bean boiling water if needed for desired consistency.
7. Garnish with parsley.

Variation: Use tamari instead of salt when blending.


VEGETARIAN RED BEAN CHILI

  • 2 cups red beans (or half red and half pinto beans)
  • 6 cups water
  • 1 small onion diced
  • 1 medium carrot diced
  • 1 small green onion diced
  • strip of kombu
  • 2 bay leaves
  • 2 tsp. cumin
  • 1/2 cup medium picante sauce (optional)
  • 1 tsp. chili powder or to taste
  • 1 tbs. olive or sesame oil
  • 1/4 cup tamari soy sauce or to taste

1. Sort beans on a tray, and rinse. Soak the beans overnight. Combine beans with kombu, bay leaf and water and cook 1/2 hour.
2. Add cumin, chili powder, carrots and onions (and picante sauce if desired.) Cook additional 1/2 hour.
3. Add green pepper, canola oil and tamari as soon as beans are tender.
4. Remove or dice and return kombu if desired.
5. For extra smoothness remove 1/2 – 1 cup of beans, puree and return.
6. Simmer 10 minutes and serve.
Delicious with cornbread and rice.


SPLIT PEA DAL

  • 1 cup washed yellow or green split peas
  • 2 cups water or stock
  • 1/4 cup chopped celery root (optional)
  • 1 cup chopped onion
  • 1/2 tsp. sea salt
  • 1 tsp. curry
  • 1 tbs. sesame oil
  • cayenne & cloves to taste (optional)

1. Place split peas, water, and onion in a pot and bring to a boil.
2. Lower heat to low, cover, cook for one hour.
3. Add salt, stir until split peas are pureed.
4. Heat oil in a small skillet, add curry, and let it foam. Scrape into split pea puree, mix well.
5. Serve over brown rice.
For a soup, add more water and can add other vegetables like carrots and cauliflower.


BAKED TOFU WITH MISO SAUCE

  • 1 block firm or medium tofu
  • 1 tbs. kuzu
  • 1 cup water
  • 1/4 cup miso
  • 1 tsp. brown rice vinegar
  • 1/2 cup minced parsley

1. Drain tofu between paper towel for 15-20 minutes prior to cooking.
2. Slice firm or medium tofu into slices, 1/4 inch thick. Spread out on oiled baking dish. Bake in oven at 350 for 30 minutes.
3. Dilute kuzu in cold water, bring to a boil, and cook until thickened, stirring constantly with a wooden spoon.
4. In a separate bowl, dilute the miso with some of the cooked kuzu and pour it all back into the pot of kuzu. Cook together 2-3 minutes. Add vinegar and stir.
5. Pour sauce on top of tofu and bake a few more minutes.
6. Put the parsley in a strainer and steep it in boiling water for 3 minutes or until the stems are tender. Drain well. Sprinkle over baked tofu.

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