Tag Archives: Tahini

Carrot Ginger Miso Soup with Tahini Swirl

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For some reason, when I’m working, by the time I get home I’m STARVING.  Like, light headed, hunger frenzy where I eat everything in sight before and while I cook dinner.  Even if I eat a snack in my car on the way home! And I eat a decent lunch and breakfast, so I’m not sure why, by the time I get home, I’m pretty much in a blind hunger rage.

So one of my New Year’s projects is to curb the hunger rage.  I decided to make a big batch of veggie soup every weekend (that I don’t have school) so I can eat a bowl while I cook dinner.  Soup is souper low in calories (and points!) and fills you up because it’s a large volume of liquid going into your belly. Plus, they are easy to make and very flavorful!

Friday I made a kale and cauliflower soup that would have been amahzing, but I over salted it!!  Ruined.  Sad.  I ate a bowl and it still tasted good ( I have a high salt tolerance) but I was thirsty for days so I threw the rest out.  One day I will remake it with a vengeance, and it will be uh-sogood.

Deb from Smitten Kitchen opened the year with a carrot soup recipe that sounded intriguing.  I decided to make a giant batch for the week and see if eating a bowl before dinner helped curb my cravings and over eating.  Smitten had two great carrot soup recipes, so I adapted my own combination of both! I think it’s best (for me) this way.  I don’t think I would want a week’s worth of soup that has curry (cumin) undertones so I used the Ginger-Miso soup recipe.  But I couldn’t pass up the tahini-lemon dollop because it just sounded so good!  I went with a little more ginger and a little less miso, but the recipe is pretty much the same.

The soup is sweet, spicy from the ginger, and the tahini-lemon swirl adds a nutty, umami note that makes this soup a must!

Carrot Ginger Miso Soup with Tahini Swirl

Adapted from these SmittenKitchen Recipes: Carrot Soup with tahini and crisped chick peas  and Carrot Soup with Miso and sesame

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Nutritional Information Per 1 cup serving with drizzle of tahini:

Calories: 95  Fat: 5g   Carbohydrate: 11g  Protein:  2  Points+: 2

Ingredients for the soup:

  • 1 large onion, diced
  • 1 inch fresh ginger root, diced
  • 1 lb. carrots, diced
  • 4 cups low sodium chicken broth
  • 1 tbsp sesame oil
  • 1 tbsp olive oil
  • 2 tbsp yellow miso, or to taste
  • 3 cloves garlic

Ingredients for the tahini drizzle:

  • 3 tbsp tahini
  • juice of 1 1/2 lemons, or to taste
  • water to thin

 

  1. Heat a large stock pot over medium heat and add sesame and olive oil.  Stir in onions and ginger, and let them cook over medium-low heat while you peel and dice the carrots.  Let them caramelize real nice!
  2. Add garlic and continue to cook for another few minutes, until the mix starts sticking and browning.
  3. Add carrots and raise heat to medium high.  Let them soften for a few minutes before adding the broth.  Bring to a boil and let simmer for another 15 minutes, or until carrots are nice and soft and fall apart when stabbed with a fork. DO NOT SALT anything until you have blended it all up and added the miso!
  4. Use food processor or immersion blender to puree soup until smooth.  Thin with water to desired consistency.  Add miso to taste and use blender to stir it in.
  5. Meanwhile, in a small bowl whisk together tahini and lemon juice, and add water until it’s a thin, creamy consistency.
  6. Serve soup in a bowl with a dollop or drizzle of the tahini!  Enjoy!

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Miso-Tahini Soba

Well, a few thanksgiving pounds later and today I just really needed something wholesome.  And healthy.  And warm.  And creamy.  And savory!  This soba is kind of like my scrumptious soba salad, but heartier and for colder weather.  The buckwheat noodles are perfect for a post-thanksgiving meal, but the miso-tahini dressing and avocado give this dish the creamy umame that you still crave after 3 days of gluttony.  This warm bowl of earthy heartiness makes me feel like I might be doing something good for my life, after all.  It’s perfect on a crisp cold day when you just need a little something to warm (and fill!) you up. I used left over brussel sprouts and some cauliflower, but you could use any veggies you have.  Broccoli and carrots would be great too!

I was starving and didn’t take any pictures of the process, so this is a streamlined post.  Let’s get to it!

Miso-Tahini Soba

Serves 4

For the dressing: (All amounts are guesstimates, sorry.  Trust your palate!)

  • 3 tbsp Far East Sesame dressing (If you don’t have this, mix some sesame oil, sugar and rice vinegar and you’ll be good to go)
  • 2tbsp Tahini (ground sesame seed butter)
  • 2 tsp miso paste (I used yellow)
  • 1 tsp ground ginger (or use fresh grated ginger for more of a kick!)

For the noodles:

  • 4 oz. dry Buckwheat Soba noodles
  • 1 clove minced garlic
  • 1 cup sliced mushrooms
  • 1 cup cauliflower florets
  • 10 oz. sprouted tofu, extra firm (if you have regular tofu, make sure to drain it first!)
  • 1 cup cooked brussels sprouts, quartered
  • 4 green onions, green and white parts sliced
  • 1 tbsp black sesame seeds
  • dried seaweed sheets to taste
  • 1 avocado, sliced
  1. Put a large pot of water on to boil. Cook Soba noodles according to directions, then drain and rinse with cold water.
  2. Meanwhile, chop veggies and tofu.
  3. Heat 1 tbsp olive oil in non-stick pan until hot.  Toss in garlic and let cook for 1 minute.  Add mushrooms, cauliflower, tofu and cook on high heat, stirring occasionally.  Let the tofu and cauliflower get all brown and toasty!
  4. Add brussel sprouts and continue cooking for a few minutes.
  5. Add cooked soba noodles and sesame seeds and remove from heat.  Stir to combine with veggies.
  6. Whisk miso, tahini and dressing in a bowl until smooth.  Mix into noodles until everything is covered.
  7. Serve in a bowl, topped with green onions, avocado and shredded seaweed!  I also used some Japanese chili powder.  If you don’t have any, you can use red pepper flakes or Sriracha.

Happy Munching!

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Homemade Hummus, Hurray!

hip hip hooray!

Ok guys.  Why have I been buying hummus all my life?  For some reason I thought it was something that was hard to get right.  I think I had a gross version that someone made once and thought that only factories and restaurants could produce delicious, tangy, healthy hummus.

I was so wrong! It’s so easy it’s a sin.  Is that a saying? Maybe.  Seriously, you just throw some stuff in a blender and it makes a magical, creamy, tangy, protein filled dip that is lower in fat and preservatives than the store bought kind.  And it’s so much cheaper!  Hummus costs like 5$ at the store for a tiny little tub.  Making your own batch probably costs like 2 dollars.  For all of these reasons, I think we should start a hummus revolution and make our own!

If you want to get crazy (you know you do), try adding cilantro and jalapeños, basil, sun dried tomato, even olives!  I’m just listing my favorite flavors of hummus from Trader Joe’s, but I bet home made versions would be even better.

Tahini is a paste made of ground roasted sesame seeds.  I used to buy this awesome kind at a natural foods store that was literally addicting.  I found this jar at Fresh and Easy for only 4$!  I think Trader Joes sells a smaller tub that is more expensive and not as strong.  I say, go to a health store or find this jarred kind. It’s buy the peanut butter, weird.

your ingredients

Homemade Hummus

Ingredients:

  • 1 can garbanzo beans, drained
  • 2 Tbsp Tahini
  • Juice of 2 lemons
  • 1 Tbsp minced garlic (skip this if you’re worried about your breath)
  • drizzle (light drizzle!) of olive oil
  • 1/4 cup water or chicken broth

Put ingredients in blender.  Blend until smooth.  Top with smoked paprika for extra fancy points.  Let sit in fridge for 30 minutes, then serve with veggies, bread, crackers, chips, on a sandwich or eat it by the spoonful (just kidding but not really).   If you like a smoother/thicker consistency, add water slowly and adjust to your liking.  Hip Hip Hooray Hummus!

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Filed under Healthy Living, Recipes, Sides, Vegetables