Miso Gravy
Makes 2 3/4 cups (685 mL)
Miso is a thick, sweet, salty paste made from fermented soy beans that adds a tangy taste to soups, dips, and sauces. If it's not in the refrigerated section of your supermarket, look for it in Asian markets or natural food stores. It contains live one-celled organisms that may be beneficial to our digestion or health, and for this reason it is generally added to a soup, sauce, or gravy after the cooking process is completed, in order to retain some micro-organism and enzyme activity. This gravy is a great complement to Seasoned Potato Wedges, or serve as a dipping sauce or over cooked brown rice.
2 cups (500 mL) vegetable stock
1 tablespoon (15 mL) toasted sesame oil
1 tablespoon (15 mL) apple cider vinegar
1 tablespoon (15 mL) maple syrup or other sweetener
1/2 teaspoon (2 mL) chili paste or 1/4 teaspoon (1 mL) cayenne pepper
2 cloves garlic, crushed
Pinch of turmeric
1/4 cup (60 mL) all-purpose flour
1/2 cup (125 mL) water
1/4 cup (60 mL) miso
Combine in a medium saucepan over medium-high heat the stock, sesame oil, vinegar, maple syrup, chili paste, garlic, and turmeric. Stir the flour and water together in a small bowl until well blended and pour into the saucepan, using a whisk or fork to mix. Bring the liquid to a boil, reduce heat to low, cover, and simmer for 5 minutes. Remove the gravy from the heat and whisk in the miso until it is well incorporated. Strain and serve.
Per 1/4 cup (60 mL): calories: 42, protein: 1 g, fat: 2 g, carbohydrate: 6 g (2 g from sugar), dietary fibre: 0.5 g, calcium: 8 mg, iron: 0.4 mg, magnesium: 4 mg, phosphorus: 15 mg, potassium: 30 mg, sodium: 290 mg, zinc: 0.3 mg, thiamin: 0 mg, riboflavin: 0 mg, niacin: 0 mg, vitamin B 6: 0 mg, folate: 6 mcg, pantothenic acid: 0 mg, vitamin B 12: 0 mcg, vitamin A: 1 mcg, vitamin C: 0 mg, vitamin E: 0 mg, omega-6 fatty acids: 0.2 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 11%, fat 38%, carbohydrate 51%
