I love it when this happens: I don't know what I want to make for dinner, open the fridge and notice I have some beans and/or lentils soaking.
Twice a week I add a cup of raw legumes to a bowl of water and leave it in the fridge to soak. I don't need to know what to do with it... when I see it's there the next day and am trying to figure out what to make for dinner I find a way to add it to something: soup, casserole, cooked with rice or quinoa, added to a salad, stirred into pasta sauce, etc. Yup , it's that easy to add extra protein, carbs, and fiber to your supper.
Dietitian's Proposition: Give it a try! Start with just once a week: soak some beans or lentils and challenge yourself to include it in a recipe the following day. This recipe might be a good place to start.
It is true that lentils do not need to be soaked prior to cooking. If possible, though, I still recommend soaking. Benefits for this discussed in this PUL article. In any case, it also helps the dish cook faster = food in belly faster = happy belly. Catch my drift?
Now, let's talk about the miso gravy. I use this sauce with just about everything.
Dietitian's Definiton: Miso is a seasoning used traditionally in Japan and is made from fermenting soybeans with salt, and sometimes other ingredients such as rice, barley and/or sweet beans. Miso itself translates to 'fermented beans'.
It's important to note that because of fermentation, miso is naturally a high-sodium ingredient. I typically don't add salt to my dish if using miso, and recommend being mindful of this when you make your own meal.
Fermented foods offer a wide range of added nutrition.
Dietitian's Recognition: Through the fermentation process, soybeans undergo a total chemical transformation in which virtually all their complex protein, carbohydrates and lipids (fat/oil) molecules are broken down into readily digestible amino acids, simple sugars, and fatty acids.
Believe it or not, miso also hosts beneficial microorganisms that impart digestive benefits – kind of like the beneficial bacteria you hear about in yogurt. Additionally, soy foods have been found to provide a vegan-source of Vitamin B12. Most importantly, however, the process of fermentation unfolds a panorama of delicious new flavors and aromas.
In summary: miso = awesome.
Now dig in, and enjoy!
Nourish Bowl with Homemade No-cook Miso Gravy
▸ ▹ Vegan, gluten-free, oil-free, refined sugar-free , nut-free
Yield: 4 servings
Prep Time: 10 min
Cook Time: 30 min
Total Time: 40 min
INGREDIENTS: THE NOURISH BOWL
3 cups (750 mL) water
1 cup (200 g) mung beans, soaked overnight (optional, or sub for more lentils)
1 cup (200 g) brown lentils, soaked overnight (soaking optional, but recommended)
1 cup (175 g) dry quinoa
1 head broccoli, broken into bite-sized pieces
3 cloves garlic, thinly sliced
1/2 Tbsp (8 g) onion powder
1 tsp (5 g) garlic powder
black pepper to taste
2 carrots, shredded
2 beets, shredded
INGREDIENTS: THE MISO GRAVY
3 Tbsp (45 mL) miso paste
1/4 cup + 2 Tbsp (90 mL) water
2 Tbsp (15 g) nutritional yeast
1 Tbsp (15 mL) soy sauce (substitute with tamari if gluten free or nama shoyu if raw)
1/2 tsp rice vinegar
3 Tbsp (45 mL) tahini (sesame seed butter)*
black pepper to taste
Preheat oven to 350F (175C).
In a medium-sized pot on high heat, bring water, mung beans and lentils to a boil, then partially cover and reduce to a simmer for 15 minutes.
While this is simmering, toss the broccoli, sliced garlic, onion powder, garlic powder and pepper to coat and spread onto a cookie sheet. Place in the oven to cook for ~15 minutes until lightly crispy and bright green in colour, stirring once after ~10 minutes to ensure the broccoli is cooked evenly.
Add quinoa to the pot with the legumes and bring to a boil, then reduce to a simmer while partially covered for an additional 15 minutes.
While the quinoa/legume mixture is simmering, and while the broccoli is cooking in the oven, shred the carrots and beets and set aside. Then prepare the miso gravy by placing all ingredients in a blender on high until well combined.
When the quinoa/legumes have soaked all the water, taste test to ensure it is al dente. If not, add more water.
When both this and the broccoli is cooked, put together your dragon bowl! Add the quinoa/legume base to a bowl, top with the roasted broccoli, then add the shredded root vegetables and drizzle on the miso gravy. Nom, nom, nom away!
If you'd like your miso gravy to be thicker, simply add more tahini, or less water.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes