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Nourish Bowl with Homemade No-cook Miso Gravy


A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.

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.

A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.

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.

A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.

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?

Enjoy the many benefits of miso by making your own miso gravy. Want to turn it into a salad dressing? Simply add some freshly squeezed lemon or lime, or enjoy as is!

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'.

Enjoy the many benefits of miso by making your own miso gravy. Want to turn it into a salad dressing? Simply add some freshly squeezed lemon or lime, or enjoy as is!

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.

A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.

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.

A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.

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.

Enjoy the many benefits of miso by making your own miso gravy. Want to turn it into a salad dressing? Simply add some freshly squeezed lemon or lime, or enjoy as is!

In summary: miso = awesome.

Now dig in, and enjoy!

A simple, hearty and comforting nourish bowl made with quinoa, mung beans, lentils and topped with shredded beets, carrots, roasted broccoli, and homemade miso gravy.
 

Nourish Bowl with Homemade No-cook Miso Gravy

Recipe PDF

▸ ▹ 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