SPROUTED BROWN RICE BOWL WITH CARROT AND HIJIKI
Sprouting any grain increases its nutritional value by making its nutrients more bio-available, among them calcium. But it's the flavor and texture of this new sprout that have gotten me hooked. If you've been hard pressed to get your family to embrace brown rice, this may be the way to go. Julienne carrots with hijiki seaweed is a traditional Japanese combination. Here I've added some tofu to bulk up the protein. Hijiki is an excellent source of iodine, vitamin K, folate and magnesium; the seaweed is soaked and simmered before cooking with the carrot and aromatics.
Provided by Martha Rose Shulman
Categories dinner, weekday, main course
Time 30m
Yield Serves three to four
Number Of Ingredients 11
Steps:
- Place the hijiki in a medium bowl, and cover with water. Soak 15 minutes, and drain. Place in a medium saucepan, and add just enough water to cover, along with 2 teaspoons of the soy sauce. Bring to a boil, reduce the heat and simmer 15 minutes. Drain.
- Combine the remaining soy sauce and mirin in a small bowl, and place within reach of your wok or pan. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water quickly evaporates from the pan. Swirl in the peanut or canola oil by adding it to the sides of the pan and then tilting the pan side to side. Add the tofu and stir-fry until lightly colored, one to two minutes. Add the ginger, and stir-fry for no more than 10 seconds.
- Add the carrots, and stir-fry for one minute until they begin to soften. Add the hijiki, soy sauce and mirin. Continue to stir-fry for another two to three minutes until the carrots are crisp-tender. Stir in the sesame oil and rice, and toss together for a minute or two, pressing the rice into the sides of the wok before scooping and stirring. Transfer to a platter, sprinkle with sesame seeds and serve.
Nutrition Facts : @context http, Calories 358, UnsaturatedFat 12 grams, Carbohydrate 44 grams, Fat 15 grams, Fiber 6 grams, Protein 14 grams, SaturatedFat 2 grams, Sodium 331 milligrams, Sugar 3 grams
HIJIKI WITH CARROTS
Make and share this Hijiki With Carrots recipe from Food.com.
Provided by shackledomen
Categories Asian
Time 30m
Yield 2-4 serving(s)
Number Of Ingredients 8
Steps:
- Rinse hijiki to remove any sand. (If you don't have a fine mesh strainer, just swirl the seaweed around in a bowl of water, then drain.).
- Place hijiki in a bowl with 1/2 cup warm water. Let soak for 15 minutes.
- In a small saucepan, heat sesame oil over low-medium heat. Add carrots and cook until softened.
- Add hijiki, citrus juice or vinegar, sea salt, and a dash of white pepper to the carrots. Heat through.
- Sprinkle with sesame seeds and serve warm or cool.
Nutrition Facts : Calories 31.2, Fat 2.3, SaturatedFat 0.3, Sodium 310.9, Carbohydrate 2.6, Fiber 0.8, Sugar 1.2, Protein 0.3
RICE WITH CARROT AND HIJIKI
This is from the 3 Bowls cookbook by Ed Farrey and Nancy O'Hara. It makes a light rice with sweet and nutty flavours. It doesn't keep and reheat well so it is best served on the day of making - it gets a bit chewy the next day (but I like that :))
Provided by PinkCherryBlossom
Categories Brown Rice
Time 1h5m
Yield 6-8 serving(s)
Number Of Ingredients 6
Steps:
- Place the soy in a saucepan along with 4 cups of water and bring to the boil.
- Add the rice, carrot and salt and cook over a low heat (covered) for 50 minutes Alternatively throw it all in a rice cooker and press go.
- Meanwhile bring the apple juice to the boil and remove from the heat. Add the hijiki and let stand for 30 minutes.
- Drain the hijiki and mix into the cooked rice.
- Serve hot as a side dish or main dish.
Nutrition Facts : Calories 256.1, Fat 1.9, SaturatedFat 0.4, Sodium 736.6, Carbohydrate 53.9, Fiber 2.6, Sugar 5.7, Protein 5.7
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