Lean, green and delicious!
Posted in , Jul 9, 2009
The soybeans (edamame) and green beans give a protein and fiber one-two punch with 16 and 11 grams each!
Read more about soybeans and other nutrient-packed ingredients in Rebecca Katz's Quick Bites from the Healthy Cook.
|1 lb. green beans, trimmed||1 Tbsp. fresh ginger, minced|
|¼ c. fermented black beans||¼ tsp. crushed red pepper flakes|
|½ c. mirin||1 c. thawed, shelled edamame|
|1 Tbsp. brown miso paste||2 tsp. extra-virgin olive oil|
|½ c. scallions, chopped||2 c. cooked rice|
|1 Tbsp. garlic, minced|
1. Bring 1 gallon water and ½ cup salt to a boil in a large stockpot. Blanch green beans for 5 to 7 minutes, till tender but not mushy. Drain and cool.
2. Combine black beans, mirin, miso, scallions, garlic, ginger and red pepper in a bowl. Stir until miso dissolves. Cut green beans into 1-inch pieces.
3. Combine with edamame in a medium bowl. Add olive oil then bean mixture to a cold wok. Turn heat on high. Stir-fry to heat green-bean mixture then add black-bean mixture. Cook until sauce sticks to beans. Remove from wok. Serve with rice.
Recipe from Canyon Ranch: Nourish: Indulgently Healthy Cuisine by Scott Uehlein ©2009 with permission from Viking Studios