窩心日式味噌煮

590
Veggie Labo
May

春季正當養生時,健康不厚重的「日料」,更適合清涼的三月。今期 Veggie Labo,為大家帶來一款暖人心房的日式料理 —— 大根油揚味噌煮!趁着白蘿蔔還可以在街市買到,條條嫩白壯盛,看上去已相當吸引。或者大家都已對農曆新年期間的蘿蔔糕食譜感到厭倦,那麼不妨試試這道一鍋煮的日式料理!快捷、方便、美味,非常適合家庭享用。

傳聞日本有句諺語:「味噌是醫生殺手。」它豐富的營養價值,備受日本人推崇。味噌主要由黃豆加入麴菌和鹽巴發酵而成,麴菌包括米麴、豆麴或麥麴,三者均帶來不同的色澤和風味。而白蘿蔔含有豐富的維他命C與微量的鋅,能夠加強人體免疫力,膳食纖維亦有助腸胃消化,真的十分健康喔!

 

大根油揚味噌煮

材料 (2人份):
日本大根蘿蔔  半條
油揚(日本腐皮)  兩片
谷口味噌   1湯匙
芫茜梗碎   少許

調味料:
甜菜糖   1湯匙
桑田味醂  半湯匙
桑田古法濃口醬油 1½湯匙
精進高湯   250ml

 

做法:

  1. 把大根蘿蔔切成約2cm厚的圓形,用刀沿着外面,用削蘋果皮的方法,把蘿蔔皮削走。因為其纖維多在皮的附近,皮可以削厚一點,大約2mm厚為最理想,這樣煮出來的大根會更嫩滑;
  2. 把每片油揚(日本腐皮)切成四等份,放入沸水中燙一分鐘,目的是要燙走表面油份。取出後放涼,輕輕搾乾水份,備用;
  3. 把調味料、大根蘿蔔及油揚(日本腐皮)放入煲內,以中火加熱,滾起後以小火炆煮三十分鐘;
  4. 檢查一下大根蘿蔔變軟了沒有,若還有點硬,可以再炆久一點。待大根蘿蔔煮軟後,便可加入味噌,開蓋多煮一會,直至收汁;
  5. 把大根蘿蔔及油揚(日本腐皮)放上碟,淋上一些煮汁,放上芫茜梗碎提升香味,即可享用! 

 

Simmered Miso Daikon and Abura-age

Ingredients (serves 2):
1/2 Japanese daikon
2 pieces of abura-age (Japanese deep-fried tofu)
1 tbsp Taniguchi miso
A pinch of minced coriander stalks

Seasonings:
1 tbsp beet sugar
1/2 tbsp Kuwata mirin
1½ tbsp Kuwata traditional thick soy sauce
250ml vegetarian dashi stock
 

Steps:

 

  1. Chop the daikon into 2cm thick circles. Use a knife to peel the daikon as if peeling an apple. Since there are a lot of dietary fibres near the peel, you may peel a bit of the flesh, ideally around 2mm thick, so that the daikon will taste smoother when cooked.
  2. Slice each abura-age (Japanese deep-fried tofu) into four equal parts. Blanch in boiling water for 1 minute to remove the oil on the surface. Take out and let cool. Gently squeeze out the excess water. Set aside.
  3. Add the seasonings, daikon and abura-age (Japanese deep-fried tofu) in a cooking pot. Bring to the boil on medium heat. Then reduce to low heat and simmer for 30 minutes.
  4. Check if the daikon is soft enough. If it is still too hard, simmer for a bit longer. Once the daikon turns soft, add in the miso. Remove the lid and simmer until the sauce reduces.
  5. Dish up the daikon and abura-age (Japanese deep-fried tofu). Pour over the sauce. Garnish with a sprinkle of minced coriander stalks. Ready to serve.