Ingredients:
- 1/2 carrot , halved lengthwise, then cut crosswise into 1/4-inch-thick slices
- 1 tsp tamari**** (wheat-free sauce from refined soy), or to taste
Directions:
- Soak arame in 1 cup filtered water in a small bowl and set aside.
- Wash quinoa in 3 changes of cold water in a bowl, draining quinoa in a sieve each time, then put quinoa in a 2- to 3-quart saucepan with kombu and 1 cup filtered water. Simmer, uncovered, until quinoa is just tender, about 20 minutes. Drain in a sieve.
- About 10 minutes before quinoa is done, cook onion in oil in a 3- to 4-quart heavy saucepan over moderate heat, stirring frequently, until it begins to brown, about 5 minutes, then add garlic and cook, stirring, 30 seconds.
- Add tofu, carrot, shiitakes, and remaining 2 1/2 cups filtered water and simmer, covered, until carrot is just tender, about 5 minutes. Remove kombu from quinoa and discard. Stir quinoa into stew, then remove from heat.
- Put miso in a small bowl and add 1/4 cup stew liquid, whisking until miso is incorporated, then stir mixture into stew. Drain and rinse arame and add to stew along with bok choy and tamari, stirring to combine.
- Divide stew between 2 bowls and sprinkle with scallion and dulse flakes.
- *Available at Asian markets, natural foods stores, and .
- **Available at specialty foods shops, natural foods stores, and .
- ***Available at Asian markets, natural foods stores, and Uwajimaya ( 800-889-1928).
- ****Available at natural foods stores.
- *****Available at Asian markets, natural foods stores, and .
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 403.05 Kcal (1687 kJ) | ||
| Calories from fat | 134.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.95g | 23% | |
|---|---|---|---|
| Sodium | 1638.89mg | 68% | |
| Potassium | 593.28mg | 13% | |
| Total Carbs | 48.31g | 16% | |
| Sugars | 4.13g | 17% | |
| Dietary Fiber | 7.45g | 30% | |
| Protein | 22.42g | 45% | |
| Vitamin C | 57.2mg | 95% | |
| Vitamin A | 6.1mg | 202% | |
| Iron | 141.4mg | 786% | |
| Calcium | 643.8mg | 64% | |
| Amount Per 100 g | |||
| Calories | 42.8 Kcal (179 kJ) | ||
| Calories from fat | 14.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.59g | 23% | |
|---|---|---|---|
| Sodium | 174.04mg | 68% | |
| Potassium | 63mg | 13% | |
| Total Carbs | 5.13g | 16% | |
| Sugars | 0.44g | 17% | |
| Dietary Fiber | 0.79g | 30% | |
| Protein | 2.38g | 45% | |
| Vitamin C | 6.1mg | 95% | |
| Vitamin A | 0.6mg | 202% | |
| Iron | 15mg | 786% | |
| Calcium | 68.4mg | 64% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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