Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [73]
Bake for 40 minutes, until the top is browned. You can serve it immediately or let it cool down for a bit first, whatever floats your boat!
Miso Udon Stir-fry with Greens & Beans
SERVES 4 • ACTIVE TIME: 30 MINUTES • TOTAL TIME: 30 MINUTES
(CAN BE MADE GLUTEN FREE IF USING GF NOODLES)
PER SERVING
(¼ RECIPE):
Calories: 410
Calories from fat: 40
Total fat: 4.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 75 g
Fiber: 12 g
Sugars: 9 g
Protein: 21 g
Cholesterol: 0 mg
Sodium: 1,310 mg
Vitamin A: 90%
Vitamin C: 210%
Calcium: 15%
Iron: 30%
Everything you want out of life in one bowl. Or at least everything you want out of dinner: filling udon noodles, beans, and greens with flavorful, salty miso. I love azuki beans here; they have a sweet and nutty flavor that cuddles right up to the miso. They also have a tendency to fall apart just a bit, which is great for coating the noodles. However, if you can’t find azukis, black beans taste really great, too. For this recipe, use whatever miso you have on hand, but note that you may have to add more to your liking because misos vary in saltiness.
1 pound broccoli, stems sliced thinly, tops cut into florets
8 ounces brown rice udon noodles
1 teaspoon olive oil
6 cloves garlic, minced
1 bunch Swiss chard (about ½ pound), coarse stems removed,
chopped roughly
1 cup thinly sliced green onions, plus extra for garnish
½ teaspoon salt
1 (16-ounce) can azuki beans, drained and rinsed
⅓ cup miso
½ cup hot water
4 teaspoons toasted sesame seeds
Sriracha hot sauce, to serve
Prepare a pot of salted water for cooking the noodles.
Preheat a large skillet over medium-high heat. First, sauté the broccoli with a bit of nonstick cooking spray and a pinch of salt for about 5 minutes. Cover the pan and flip once or twice. The broccoli should be browned in some spots. Add a splash of water at the end, then cover for another minute. The pan should be steaming. Remove the broccoli from the pan and set aside. (By the way, that is my favorite way to prepare broccoli in general if I am serving it on the side.)
At this point, the water should be boiling. Use a mug to remove ½ cup of water; you can use that to mix into your miso in a few steps. Then cook the noodles according to the package directions. Drain when ready.
Now we’ll put everything together. Preheat the large pan again, over medium heat. Sauté the garlic in the oil for about a minute, until fragrant. Add the chard, green onion, and salt, and sauté for about 5 minutes, until wilted. Add the beans and let heat through.
NOTE
You can use fresh udon noodles, which are often found in the refrigerated section of your supermarket, or you can use dried udon. Whatever is most convenient for you will work here; just follow the package directions to cook.
In the meantime, in a mug or measuring cup, mix together the miso and warm pasta water until relatively smooth.
Add the drained noodles to the pan, along with the miso mixture and broccoli. Sauté for about 2 minutes, using a pasta spoon, making sure everything is nice and coated. Taste for salt. To serve, top with sesame seeds and green onions and keep the Sriracha close at hand.
Mac & Trees
SERVES 4 • ACTIVE TIME: 10 MINUTES • TOTAL TIME: 20 MINUTES
PER SERVING
(¼ RECIPE):
Calories: 330
Calories from fat: 30
Total fat: 3.5 g
Saturated fat: 0 g
Trans fat: 0 g
Total carb: 64 g
Fiber: 8 g
Sugars: 3 g
Protein: 13 g
Cholesterol: 0 mg
Sodium: 250 mg
Vitamin A: 15%
Vitamin C: 170%
Calcium: 6%
Iron: 15%
Nothing fancy here, but perfect weeknight fare when you want strong, comforting flavors, and some green, without too much effort. It doesn’t get much easierthan this! Start the sauce right after you start the water boiling, and you’ll have this on the table in no time. In honor of my BFF Amy and our late night excursions to Brooklyn’s vegan fast-food joint Food Swings, I like to drizzle