Loaded Vegetable Miso Soup

Loaded Vegetable Miso Soup
Prep Time
40 minutes
Number of Servings
Serves 2
Ingredients
  • [q:3/4] lb kabocha squash (about [q:1/4] kabocha)
  • 1 turnip, peeled
  • 4 cups instant awase or kombu dashi
  • 1 carrot, cut into [q:1/4]-inch rounds (about 1 cup)
  • [q:1/2] white or yellow onion, thinly sliced (about 1 cup)
  • 2 oz shiitake or oyster mushrooms, halved and sliced or torn into [q:1/2]-inch pieces (about 2 cups)
  • 3 lacinato kale leaves, stemmed and torn into bite-size pieces (about 2 cups)
  • 3 Tbsp gluten-free miso, plus more to taste
Directions
  1. Halve kabocha quarter through stem into two wedges. Cut each wedge crosswise into [q:1/4]-inch-thick slices. You don’t need to peel the kabocha; just remove any gnarly bumps with a sharp knife.
  2. Cut turnip into quarters through stem, and then cut each quarter crosswise into [q:1/4]-inch-thick slices.
  3. In a large pot, combine kabocha, turnip, dashi, carrot, onion, and mushrooms. Bring to a boil over high heat. Reduce heat to medium and simmer until vegetables are tender, 4 to 6 minutes. Add kale and cover pot. Cook, covered, until kale is wilted, 1 to 2 minutes. Remove pot from heat.
  4. Place miso in a small bowl. Ladle some hot dashi into the bowl and stir to completely dissolve miso. Pour dissolved miso into pot. Stir to combine, and then taste soup and add more water or miso, as desired.
  5. Serve immediately. Soup will keep in an airtight container in the refrigerator for up to one day. To reheat, gently warm soup in a pot over low heat, being careful not to boil miso.
Nutrition Info
238 Calories, 10 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 3 g Total fat (1 g sat), 1,411 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B6, Calcium, [nutrition:3] Iron, Phosphorus, Zinc, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Potassium, [nutrition:1] Vitamin E

Japanese Potato Salad

Japanese Potato Salad
Tired of the same old classic?
Prep Time
65 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1 1⁄2] lbs medium potatoes, unpeeled
  • [q:1⁄2] large carrot ([q:3 1⁄2] oz), scrubbed and cut into [q:1⁄2]-inch dice
  • [q:1⁄2] large onion ([q:3 1⁄2] oz), cut into [q:1⁄2]-inch dice
  • [q:1 1⁄2] tsp flaky sea salt, divided
  • 10 slender green beans ([q:1 3/4] oz)
  • [q:3/4] cup (6 oz) Soy Milk Mayonnaise
  • [q:1⁄2] tsp freshly ground black pepper
  • 1 medium bunch (7 oz) green or purple mizuna
Directions
  1. Place unpeeled potatoes in a steamer basket set over a large wok filled three-quarters with boiling water. Steam until centers are soft, about 30 minutes. Peel while hot by rubbing in paper towels or a clean kitchen towel. Place potatoes in a medium bowl. Smash while still hot with a potato masher.
  2. Lay a sheet of unbleached parchment paper in steamer basket and strew carrot and onion on paper. Sprinkle with [q:1⁄4] teaspoon of the salt. Cover and cook over rapidly boiling water for 3 to 5 minutes, until soft. Remove steamer basket from wok, set on a large dinner plate, and let vegetables cool to room temperature.
  3. Bring a medium saucepan of water to a boil over high heat. Add green beans and blanch for 1 to 3 minutes, depending on thickness. Drain, refresh under cold running water, and pat dry in a clean tea towel. Slice off stem ends and cut beans crosswise into [q:3/4]-inch pieces.
  4. Add cooled carrot, onion, green beans, mayonnaise, remaining [q:1 1⁄4] teaspoon salt, and the black pepper to smashed potato. Fold together until ingredients are evenly incorporated.
  5. Cut top 2 inches of mizuna leaves off. (Save bottom portion for another dish). Scoop a generous portion of potato salad into a serving bowl and mound a handful of mizuna leaves next to salad. Serve family-style or as a side dish. (Alternatively, serve individually on four salad plates.)
Nutrition Info
313 Calories, 8 g Protein, 0 mg Cholesterol, 39 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 7 g Fiber, 15 g Total fat (1 g sat), 757 mg Sodium, [nutrition:5] Vitamin B6, Vitamin C, Vitamin K, [nutrition:2] Vitamin A, Vitamin B1 (thiamine), Magnesium, Phosphorus, Potassium, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Calcium, Folate, Iron

Sesame Stir Fried Udon

Sesame Stir Fried Udon
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Cook udon per package directions, rinse, and drain.
  2. Heat the oils in a large skillet and add the cooked udon, shoyu, and green onions.
  3. Stir fry over medium heat until hot, stirring frequently.
  4. Serve with any Eden Gomasio as garnish.
Nutrition Info
245 calories, 5 g fat (19% calories from fat), 10 g protein, 41 g carbohydrate, 3 g fiber, 0 mg cholesterol, 327 mg sodium

Cucumber Wakame Salad

Cucumber Wakame Salad
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
Directions
  1. Soak wakame for ten minutes in cold water to cover. Drain water from wakame and discard.
  2. While soaking, place cucumbers and sea salt in bowl and mix well. Let sit 10 to 15 minutes. Drain water from cucumbers.
  3. Mix wakame and cucumbers together. Add vinegar, maple syrup, sesame oil, and shoyu. Toss to mix.
  4. Serve garnished with gomasio. Serve room temperature or chilled.
Nutrition Info
48 calories, 2 g fat (30% calories from fat), 1 g protein, 8 g carbohydrate, 1 g fiber, 0 mg cholesterol, 703 mg sodium

Soba with Veggies, Maple Cashews & Miso Sauce

Soba with Veggies, Maple Cashews & Miso Sauce
Prep Time
20 minutes, plus 10 minutes cook time
Number of Servings
Serves 5
Ingredients

Roasted Tomatoes

Maple Candied Cashews

Hacho Miso Sauce

Sauteed Soba

  • 2 tsp EDEN Sesame Oil
  • 1 clove garlic, minced
  • 1 inch piece peeled fresh ginger root, minced
  • 1 cup broccoli spears, cut small
  • 1 cup Chinese cabbage, chopped
  • [q:1/2] cup scallions, chopped
  • 8 ounces EDEN Wild Yam Soba*
  • 1 Tbsp toasted sesame seeds, for garnish
Directions
  1. Preheat oven to 450° F. Place tomatoes in a small mixing bowl and toss with 1 tsp. sesame oil, a pinch of sea salt, and a pinch black pepper. Place tomatoes on a baking sheet and bake 5 to 7 minutes. Remove and set aside. Leave the oven on.
  2. Bring water and maple syrup to a boil. Continue boiling until water cooks down and becomes amber colored. Mix in cashews and cook off remaining liquid, stirring to coat the cashews. Place cashews on a baking sheet and bake for 2 to 3 minutes to harden the syrup. Remove, set aside, and allow to cool.
  3. Cook soba per package instructions. When firm to bite (al dente), rinse, drain, and set aside. Place miso, rice vinegar, [q:1/2] cup water, and 2 tsp. sesame oil in a blender. Pulse to evenly blend.
  4. Heat 2 tsp. sesame oil and 1 tsp. toasted sesame oil in a large skillet. Add garlic, ginger, half of the scallions, and broccoli. Sauté 2 minutes. Add Chinese cabbage and sauté 1 minute.
  5. Add miso mixture to vegetables and the remaining half of the scallions. Toss. Add cooked soba to vegetables and miso to evenly coat with miso sauce. Cook 2 to 3 minutes until most of the liquid has been absorbed.
  6. Place noodles and sautéed vegetables on serving plates. Garnish each with roasted tomatoes, candied cashews, and sesame seeds. Serve.
Nutrition Info
297 Calories, 10 g Protein, 0 mg Cholesterol, 46 g Carbohydrates, 5 g Total sugars (2 g Added sugars), 2 g Fiber, 10 g Total fat (2 g sat), 627 mg Sodium, [nutrition:5] Vitamin K, [nutrition:3] Vitamin C, Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin B6, Magnesium, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Folate, Iron, Zinc

Hiziki with Sweet Potatoes & Black Soybeans

Hiziki with Sweet Potatoes & Black Soybeans
Prep Time
10 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
Directions
  1. Set the hiziki in a large bowl or pot and pour an ample amount of boiling water on top. Cover and let sit for 15 minutes. Drain and rinse hiziki. Set aside.
  2. In a large skillet heat the oil and sauté the garlic for several seconds, stirring frequently. Stir in the mirin and continue cooking over high heat until the mirin evaporates, about 30 seconds.
  3. Add the reserved soybean liquid, hiziki, shoyu, ginger, and sweet potatoes. Bring to a boil. Cover and lower heat to medium.
  4. Cook until the sweet potatoes are soft, about 15 minutes. Add a bit more water during cooking, if the mixture becomes dry.
  5. Just before serving, stir in the beans and leeks, cover and cook until the beans are hot and the leeks are tender. Delicious over any Eden Soba or Udon Pastas.
Nutrition Info
248 calories, 7 g fat (27% calories from fat), 11 g protein, 35 g carbohydrate, 8 g fiber, 0 mg cholesterol, 462 mg sodium

Cauliflower Shrimp “Fried Rice”

Cauliflower Shrimp “Fried Rice”
Prep Time
20 minutes
Number of Servings
Serves 4
Ingredients
  • 1 lb shrimp (small, uncooked, shelled and deveined)*
  • 4 large organic eggs, whisked
  • 6 cups riced cauliflower**
  • 4 Tbsp Chosen Foods Avocado Oil
  • 1 cup broccoli, cut into florets
  • 1 cup sugar snap peas or frozen peas
  • 3 teaspoons fresh ginger, grated
  • [q:1/4] cup coconut aminos, Bragg's or tamari (soy) sauce
  • Optional: sesame seeds for topping
Directions
  1. In a bowl, whisk eggs and set aside.
  2. In a saucepan, add frozen cauliflower rice and cook cauliflower rice until water is evaporated (about 8-10 minutes). Cook for 5 to 7 minutes if fresh. Set aside in a bowl.
  3. Add avocado oil to a wok or large skillet and add broccoli, snap peas, ginger, and coconut aminos. Sauté at medium high-heat for about 5 to 7 minutes or until cooked through.
  4. Push mixture to the sides of the wok to create an opening in the center for egg mixture. Add the eggs and quickly mix to scramble.
  5. Toss in cauliflower mixture to combine, taste to see if it needs any other seasonings or more coconut aminos.
  6. Top with cooked shrimp or your vegan protein option.
Nutrition Info
396 Calories, 35g Protein, 3g Fiber, 427mg Sodium, 23g Fat, [nutrition:5] Vitamin D, [nutrition:1] Calcium, Iron

Miso Soup with Broccoli, Carrot, and Shiitake

Miso Soup with Broccoli, Carrot, and Shiitake
Prep Time
20 minutes, plus 10 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 8 EDEN Whole Shiitake Mushrooms or 1 package EDEN Sliced Shiitake Mushrooms
  • 5 cups water, including reserved shiitake soaking water
  • 1 tsp EDEN Wakame Flakes
  • [q:1/4] cup onions, thin sliced
  • 1 cup carrots, quartered, thin sliced
  • 1 cup broccoli, florets
  • 1 cup organic tofu, cut into small cubes
  • [q:1 1/2] Tbsp EDEN Genmai Miso
  • [q:1 1/2] Tbsp EDEN Shiro Miso
  • 2 Tbsp green onions, fine chopped
Directions
  1. Soak shiitake 10 to 20 minutes in hot water to cover.
  2. Remove and discard stems from shiitake and slice caps. Reserve soaking water.
  3. Place water, shiitake soaking water, and shiitake in a pot. Cover and bring to a boil. Reduce heat to medium-low and simmer 5 minutes until shiitake are tender.
  4. Add wakame flakes, onion, carrots, and broccoli. Cover and simmer 1 minute. Reduce heat to low and uncover.
  5. Place miso in a small cup, add a little hot soup broth, and puree until creamy. Add pureed miso and tofu to soup stock. Simmer, without boiling, for 2 to 3 minutes.
  6. Garnish with chopped green onions, and serve.
Nutrition Info
78 calories, 0 g fat (2% calories from fat), 6 g protein, 11 g carbohydrate, 6 g fiber, 0 mg cholesterol, 454 mg sodium

Black Soybean Croquettes

Black Soybean Croquettes
Prep Time
15 minutes, plus 10 minutes Cook Time
Number of Servings
Serves 4
Ingredients

Croquettes

Dipping Sauce

Directions
  1. Combine all ingredients except cornmeal and oil. Mash together between palms of hands or with a potato masher, and form into small, round croquettes. Roll each croquette in the cornmeal.
  2. Heat the oil in a large skillet. Fry croquettes for 2 minutes on all sides until golden, and drain on paper towels. These can also be made into patties, using less oil to fry on both sides.
  3. To prepare the dipping sauce, mix all ingredients together and place in individual dipping bowls. Serve. Dip croquettes into dipping sauce before eating.
Nutrition Info
522 calories, 33 g fat (55% calories from fat), 14 g protein, 47 g carbohydrate, 9 g fiber, 0 mg cholesterol, 561 mg sodium

Sushi Salad Bowl

Sushi Salad Bowl
Chirachi Zushi (Scattered Sushi)
Prep Time
20 minutes, plus 20 minutes cook time
Number of Servings
Serves 2
Ingredients
Directions
  1. Place the rice in two bowls.
  2. Sprinkle equal amounts of all remaining ingredients over rice.
  3. Serve with Eden Shoyu Soy Sauce, Eden Shake, or Eden Gomasio.
Nutrition Info
327 calories, 4 g fat (10% calories from fat), 9 g protein, 64 g carbohydrate, 5 g fiber, 0 mg cholesterol, 7 mg sodium
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