Garbanzo Bean, Vegetable, and Miso Stew Recipe

Curl up on cold days with a bowl of this miso stew, which blends together a myriad of healthy foods and flavors, including a dark and strong-tasting homemade miso.



January/February 2019

  • You can add miso to dishes by combining the miso with some water in a cup, mixing until smooth, and then adding to the cooking process just before serving.
    Photo by Getty Images/HelenaCalabuigPhotography

Yield: 4 servings.

Miso stew is a great warming dish for chilly days. A balance of vegetables, carbohydrates, and garbanzo beans combine with the health-giving properties of miso to make a deeply savory dish that’s satisfying and healthy.

Ingredients:

  • 2 tablespoons sunflower oil
  • 1 yellow onion, chopped
  • 2 cloves garlic, finely chopped
  • 3 cups cubed root vegetables, such as carrots, sweet potatoes, or parsnips
  • 1 rounded teaspoon cumin
  • 6 cups water or vegetable stock
  • 2 cups cooked garbanzo beans
  • 1/4 medium cabbage, sliced
  • 3 tablespoons miso (a darker, saltier miso is good, if available)

Instructions:

  1. Heat the sunflower oil in a large pan, then add the onion and sweat for 5 minutes over a low heat.
  2. Add the garlic and root vegetables, and cook for an additional 2 minutes.
  3. Stir in the cumin, then add the vegetable stock and garbanzo beans. Simmer for 10 minutes.
  4. Add the cabbage and simmer for an additional 15 minutes.
  5. Remove stew from heat. Dissolve miso in 1⁄2 cup hot water.
  6. Put about 1⁄4 of the stew in a blender, and purée until smooth. Add the miso, and blend briefly to mix. Return mixture to the pan, stir, and serve with crusty bread.

Learn more about this unassuming superfood in The Health Benefits and Uses of Miso

Enjoy creating your own miso and using both light and dark versions in tasty, healthful dishes.


Claire Jones is a freelance writer specializing in natural health and sustainability. She is a vegetarian, grows her own fruits and vegetables, and likes experimenting with fermentation.


Subscribe today and save 58%

Subscribe to Mother Earth Living !

Mother Earth LivingWelcome to Mother Earth Living, the authority on green lifestyle and design. Each issue of Mother Earth Living features advice to create naturally healthy and nontoxic homes for yourself and your loved ones. With Mother Earth Living by your side, you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. Subscribe to Mother Earth Living today to get inspired on the art of living wisely and living well.

Save Money & a Few Trees!

Pay now with a credit card and take advantage of our earth-friendly automatic renewal savings plan. You’ll save an additional $5 and get six issues of Mother Earth Living for just $19.95! (Offer valid only in the U.S.)

Or, choose Bill Me and pay just $24.95.




Facebook Pinterest Instagram YouTube Twitter

Free Product Information Classifieds

click me