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Healthy Miso Noodle Soup

This 30 minute vegan healthy Miso Noodle soup is perfect for those cold winter nights!!

Vegan healthy soup made with white miso, wholewheat noodles and fresh vegetables

Miso Soup... I'd read about it, seen it but never got a chance to try it. Reason? It usually contains fish. Even the ready to eat soup packets have fish in them. So I knew the only thing I could do was make it myself, without fish, of course. But for that I needed Miso Paste. Hard that it may sound, but not many people have actually heard of Miso Paste, not just in India but in a lot of South East Asian countries as well. I looked for it high an low in everywhere nope, I did not find it. It is more apt to say I did not find it in the quantity and the cost that I was actually looking for. I did find it in a Japanese store in Cambodia but it was over 1 kg in quantity and with everything written in Japanese on the cover, I was completely lost on what the ingredients were. It is available in India, however, it is either not too good or way too expensive. I finally purchased my first batch in Whole Foods, Chicago and have been loving it. It is fish free, salty-sweet and delicate in flavor. I could it just by the spoonful.

Miso is a paste of rice and soybeans that has been fermented using koji. Shiro Miso is the mild light colored one and also the one I used in this recipe. It just adds a hint of flavor but a lot of health to the soup. It is a great source of iron and protein. You can replace it with the red miso or Aka Miso, but definitely reduce the quantity as that is much stronger than the white miso.

Traditionally, the base of a miso soup is a Japanese stock called dashi which is made from sea kelp (kombu) and fish flakes (bonito flakes), but that is not something I would eat. So I skipped that totally and made it vegan. If you can find some sea weed like wakame or nori, add it to enhance the umami of the soup. I would have loved to, but I did not have any.

I know all my talk is about Miso here and it is a Miso soup, but even if you cannot find a good miso paste, don't be disheartened. Make the soup anyway, just call it Noodle Soup :) The soup is very healthy because of all the vegetables it contains. It is also super low in calories, with one serving being under 150 calories. All the more reason to make it, don't you think? It is absolutely guilt free. And if you thought it won't fill you up, let me warn you right away, you are wrong. I could never drink/eat 2 whole servings because all that fiber from the vegetables filled me up right away.

I used whole wheat noodles in the soup, you can substitute it with soba noodles. Udon noodles wouldn't be bad as well. This soup is the healthiest thing you can have on a cold winter night. And the best part, it takes less than 30 minutes to make.

If you made this recipe, let me know! Leave a comment here or on Facebook, tag your tweet with @oneteaspoonlife on Twitter and don't forget to tag your photo #oneteaspoonoflife on Instagram. You can also email me at onetspoflife@gmail.com. I'd love to see what you are upto.

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Healthy Miso Noodle Soup

Vegan healthy soup made with white or shiro miso, wholewheat noodles and fresh vegetables.

Recipe Type: Soup
Cuisine: Japanese
Prep Time: 10 minutes
Cook time: 20 minutes
Yield: Serves 3-4

Ingredients:

3 tsp Shiro Miso Paste
50gms Wholewheat Noodles
1.5 Tbsp Dark Soy Sauce
1 Tbsp Sriracha Sauce
30gms Tofu, cubed
4-5 Mushrooms, sliced
3 baby Bok choy, chopped roughly
0.5 cup Broccoli florets
1 small Onion
1 cup Cabbage, shredded
1 small Carrot, julienned
3 tsp Oil
1 liter Vegetable Broth or Water
Salt to taste
Pepper to taste

Method:

Cook the noodles as per instructions on the packet. Drain and keep aside.
Heat oil in a deep pan and fry the onions until they are translucent.
Add the broth or water and bring to a rolling boil.
Dissolve the miso paste in half cup of water and add it to the pan.
Add the soy sauce, sriracha sauce, salt and pepper to taste.
Boil for 2-3 minutes.
Add the bokchoy, broccoli, mushrooms, cabbage and carrot and boil for another 2 minutes.
Add the noodles and tofu and serve hot.

Vegan Thai Green Curry

Fragrant, creamy and vibrant vegan Thai Green Curry made with fresh ingredients!!

Happy 2018 guys!!! I know I’ve been AWOL for way too long from the blog and I feel extremely guilty. It may be a new year but my excuses are the same – work, home and travelling took up so much time that I could not devote enough to my one passion – my blog. I’ve missed blogging much more than anything last year and I don’t wish to repeat that again. So hopefully, you’ll see more of me and more consistently in 2018. Cheers!!

If you’re following me on Instagram, then you know what I’ve been eating and where. No? What are you waiting for, go follow me here or search for @oneteaspoonoflife on Instagram.

How to make vegan thai green curry recipe, asian curry recipe, how to make thai curry without fish sauce, vegan green curry recipe at www.oneteaspoonoflife.com

Just to catch you up a little, I spent the last week in Chicago freezing myself. I went from a comfortable 20 degrees C (Positive) and to -20 degrees C (negative) for one week. My fingers froze when they weren’t in the coat pockets and my ear hurt when it errantly slipped out of the cap. I applaud those who brave this weather regularly, but I’m not made for that chill. While it was an a nice to experience just how that cold feels, I’m happy to be back to warm weather where I don’t need even a light jacket and I can roam around in open sandals.

I am one of those weirdos who actually likes airline food. I look forward to meals on planes. But after 8 meals in a span of one week plus a week of eating in restaurants, I’m just simply glad to be back to eat warm clean food at home. A touch of spice, a lot less cheese and a lot of health – that’s how I like my everyday food.

So my first recipe of 2018, is this warm flavorful Thai Green Curry with lots of vegetables that is perfect for cold winters. Did I tell you how much I love it? It is simply delicious plus it is hearty, healthy, vegan, gluten-free and full of fiber. Serve it with a bowl of brown rice for a healthier meal. I also had so much fun making this curry. I found all the fresh ingredients in the market and they were such a colorful bunch. I enjoyed shooting this recipe, all those colors popped beautifully.

Back to the recipe, one might be discouraged by the number of ingredients, but I ask you to look beyond it. The number may be more, but the effort is really not too much. The prep here is more time consuming than the actual cooking. And this is the perfect recipe to engage your family – ask your partner or kids to help out in peeling, chopping and slicing. Make it a family recipe and you won’t be so daunted.

If you like this recipe, do not forget to share it with your friends and family!

Honey Cake - Bangalore Iyengar Bakery style honey and orange cake. Video Recipe.
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Thai Green Curry (Vegan)

Easy to make vegan Thai green curry that is made with a fresh green curry paste and creamy coconut milk along with lots of stir fried vegetables.

Recipe Type: Main
Cuisine: Thai or Asian
Prep Time: 10 minutes
Cook time: 30 minutes
Yield: Serves 2-3

Ingredients:

For the Green Curry Paste:

3 Lemongrass Stalks
2 Tbsp chopped Ginger
4-5 cloves Garlic
1 small Onion
2-3 green Onions (spring onions)
2-3 green Chillies
1 Tbsp fresh Turmeric or 0.5 tsp Turmeric Powder
Handful of Basil leaves
Handful of Coriander leaves
2 tsp Coriander seeds
1 tsp Cumin seeds
0.5 tsp Peppercorns
Zest of 1 Lime
1-2 Tbsp Lime juice
1 Tbsp Palm Sugar (Jaggery/Sugar)
Water as required
Salt to taste

For the vegan Thai Green Curry:

1 cup thick Coconut Milk
1 cup thin Coconut Milk
3 Tbsp fresh Green Curry Paste
75 gms firm Tofu (cubed)
0.5 diced Capsicum
1 cup Broccoli florets
0.5 cup sliced Zucchini
1 small Carrot sliced
4-5 Mushrooms sliced
0.5 cups cubed Sweet Potato (boiled)
1 diced Bokchoy or handful of Spinach
3-4 Tbsp Oil
Salt to taste
Water as required

Method:

To make the Green Curry Paste:

1. Powder the coriander seeds, cumin seeds and peppercorns coarsely. I hand pounded these in a mortar with a pestle.
2. Remove the outer later of the lemongrass stalk and chop into slices.
3. Roughly chop the green chillies, onions, green onions and garlic.
4. Add the pounded spices, lemongrass, green chillies, onions, green onions, garlic, chopped ginger, chopped turmeric, coriander leaves, basil leaves, lime zest, lime juice, sugar/jaggery and 1 tsp of salt to the food processor or a mixer and give it a whizz.
5. Scrape the sides of the jar and grind again. Add water by the spoonful to get a smooth paste.
6. Adjust salt, sugar and lime as per your taste.
7. Fill in sterilized glass jars and store in the refrigerator for up to 2 weeks.
8. This recipe makes approximately 1.5 cups of curry paste.

To make the vegan Thai Green Curry:

1. Heat oil in a wok or kadhai.
2. Drain the excess water from the tofu using a kitchen towel. Add the tofu to the wok and fry until golden.
3. Remove the tofu and keep aside.
4. Add the carrots, mushroom, zucchini, broccoli, bokchoy stems and capsicum and stir fry them for 3-4 minutes.
5. Add the bokchoy leaves or spinach and stir until they are wilted.
6. Cook until the vegetables are cooked to your liking and remove it from the wok and keep aside. Preferably, the vegetables should be crunchy and not overcooked and mushy.
7. Heat the remaining oil and add the green curry paste. Stir fry it for 1-2 minutes until fragrant.
8. Add the stir fried vegetables along with the boiled sweet potato to the wok.
9. Add the thin coconut milk and cook it for 3-4 minutes.
10. Add the thick coconut milk and salt and cook for another 3-4 minutes.
11. Add the tofu before serving. Serve the curry hot with steamed white rice.

Potato, Peas and Broccoli Mash

Move over regular potato mash, a healthier one is here!

How to make healthy vegan potato mash at www.oneteaspoonoflife.com

Yes, no butter and not just potato, it's loaded with the goodness of green peas and broccoli. Yes, broccoli. It has extra virgin Olive Oil and mint, salt and pepper. So you see, it isn't lacking in flavor. It definitely isn't lacking in color, Go Green Guys! and it is healthy. And no one will ever find out it has broccoli hidden in it.

Let's be honest, this isn't really my recipe. It is Jamie Oliver's. I'm a big fan of Jamie's 30 minute meals and I try to not miss any of them. While the main course is usually some form of fish or meat, he makes some really nice vegetarian sides. This is just one of them. I loved the sound of it, and now, the taste too...

Before I made the mash, I was wondering what to pair with it. Usually, mash is paired with some kind of meat (Google said the same). I've usually had mashed potato with a vegetarian sizzler or with veggie burgers. It will also go great with a lot of vegetarian options, such as:

Grilled Portobello Mushrooms
Grilled Tandoori Paneer
Grilled/Baked Spicy Tofu
Roasted Cauliflower Steaks

I mean, serve it with anything big and chunky with a lot of texture and flavor and no one will complain.

I was super bored to make anything to go along, so I made it a main instead of a side. We ate it just like that and did not mind at all.

Do you have leftovers that you don't know what to do with? Do what I did, I stuffed them along with some cheese in between butter slathered slices of bread and grilled it to make an extremely delicious sandwich. After this, you'll make the mash just for the sandwich.

The quantity of the ingredients is just a loose guideline, I'd say add more or less of each of the items based on your taste.

Potato, Peas and Broccoli Mash

Healthy vegan potato mash with added green peas and broccoli. Adapted from Jamie Oliver's 30 minute meals.

Recipe Type: Side
Cuisine: International
Prep Time: 10 minutes
Cook time: 30 minutes
Yield: Serves 2-3

Ingredients:

3 Potatoes, medium sized
0.5 cup Green Peas, frozen or fresh
0.5 cup Broccoli florets, loosely packed
Handful of mint leaves
3-4 Tbsp Extra Virgin Olive Oil
Pinch of sugar
Pepper to taste
Salt to taste
Water as required

Method:

Peel and dice the potatoes.
Pressure cook them with water until they are done. Around 5-8 minutes or 2-3 whistles.
Wash the broccoli thoroughly and add it along with the peas to the pressure cooker and cook for 3-5 minutes or 1 whistle.
Drain and leave aside to cool for 5 minutes.
Finely chop the mint leaves and add a pinch of salt.
Add 1 Tbsp of boiling hot water and a pinch of sugar.
Mix well and keep aside for 5 minutes.
Mash the potato, peas and broccoli.
Add extra virgin olive oil, salt, pepper and the mint sauce and mash until creamy. If you would like to make this recipe vegetarian instead of vegan replace the oil with 1-2 Tbsp of butter.
Serve it hot.

Fried Rice with Ginger Garlic Sauce

This fried rice is so tasty, I cannot believe I never tried it before. Sigh.

When I went veggie shopping this weekend, I was extremely disappointed to see that my regular vegetable vendor has closed shop. Nothing excites me as fresh veggies, and he kept really fresh veggies. I’m still in denial. I’m sure it was a one off thing, may be a birthday or something (I’m sooo hoping it’s a onetime thing). So grudgingly I had to find a few new places to shop. To brighten my day, I picked some all colored peppers aka red, yellow and green capsicum. I even picked up zucchini and broccoli in the first shop. The next shop had more of my weekly local vegetables. I picked up some French beans and carrots. I add French beans and carrots to so many dishes – dalia, uppit, sambar, mix veg sabzi etc.

Ok, so I bought all these vegetables, but I just realized today, that I’m out of town the whole of next week and hubby dearest is not going to bother about my precious exotic vegetables lying in the fridge and by the time I come back they will be all shriveled. I had to cook them today, when they are still fresh and smiling

And I did have some wonderful fragrant Basmati rice with me. So I decided to make fried rice. Only this time, I’ve added a twist. This is my own recipe and I simply love it. Henceforth, this is how I will always make fried rice.

So grab your sharpest knife and get to work. It’s quite a bit of chopping, I accept. I julienned the peppers, French beans and carrots. I broke the broccoli into small florets. I cut the zucchini into thin semicircle slices

The recipe below makes yummy fried rice for 2.

Fried Rice with Ginger Garlic Sauce

Vegetable Fried Rice tossed with a ginger garlic sauce

Recipe Type: Main Course
Cuisine: Indian Chinese
Prep Time: 30 minutes
Cook time: 60 minutes
Yield: 2 Servings

Ingredients:

½ each Red, yellow, green Capsicum / Pepper
½ Zucchini
10-12 small florets Broccoli
1 Carrot
10-12 French beans
1 Onion
8-10 cloves Garlic (Garlic cloves in India are very small, 3 of them may make 1 garlic clove abroad)
1.5” piece Ginger
1-2 Green Chillies
1 cup Basmati rice
4 tsp Soy sauce
2 tsp Sesame oil/ Olive oil
2 tsp Rice vinegar or any white vinegar
½ tsp Sugar
1 Maggi magic cube or ½ tsp Ajinomoto (Optional)
6 tsp Oil
Salt
Water

Method:

Wash thoroughly and soak the rice for half hour. Drain the water and cook it with 1.5 cups of water in a pressure cooker for 3 whistles or until done. Alternatively, follow the instructions for cooking the rice mentioned on the packet.

Once the rice is cooked, fluff it and keep aside.

In a blender/ mixer, grind together the garlic, ginger, green chillies, soy sauce, olive/sesame oil, vinegar, magic cube and sugar. It doesn't have to be a fine sauce, it can be coarse.

Julienne the capsicums, French beans and carrots. Slice the zucchini into semicircles. Break/cut the broccoli into small florets and slice the onion.

We will cook each of these vegetables separately as they have different cooking times.

Heat 2 tsp oil in a wok/kadhai. Add the French beans and carrot and fry until they are cooked but still crunchy.

Remove them and keep aside.

Add 1 tsp of oil into the kadhai and now add the peppers. Saute them until they are partially cooked, we want them crunchy.

Remove them and keep along with the beans.

Add 1 tsp of oil and now add the broccoli and zucchini and cook until they are done.

Remove and keep with other veggies.

Heat the remaining oil in the kadhai and add the onions. Once the onions are cooked, add all the other vegetables and the sauce.

Add the rice and mix well.

Add salt if required.