Stewed Hijiki Seaweed With Carrots And Fried Tofu Recipes

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SPROUTED BROWN RICE BOWL WITH CARROT AND HIJIKI

Sprouting any grain increases its nutritional value by making its nutrients more bio-available, among them calcium. But it's the flavor and texture of this new sprout that have gotten me hooked. If you've been hard pressed to get your family to embrace brown rice, this may be the way to go. Julienne carrots with hijiki seaweed is a traditional Japanese combination. Here I've added some tofu to bulk up the protein. Hijiki is an excellent source of iodine, vitamin K, folate and magnesium; the seaweed is soaked and simmered before cooking with the carrot and aromatics.

Provided by Martha Rose Shulman

Categories     dinner, weekday, main course

Time 30m

Yield Serves three to four

Number Of Ingredients 11



Sprouted Brown Rice Bowl With Carrot and Hijiki image

Steps:

  • Place the hijiki in a medium bowl, and cover with water. Soak 15 minutes, and drain. Place in a medium saucepan, and add just enough water to cover, along with 2 teaspoons of the soy sauce. Bring to a boil, reduce the heat and simmer 15 minutes. Drain.
  • Combine the remaining soy sauce and mirin in a small bowl, and place within reach of your wok or pan. Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water quickly evaporates from the pan. Swirl in the peanut or canola oil by adding it to the sides of the pan and then tilting the pan side to side. Add the tofu and stir-fry until lightly colored, one to two minutes. Add the ginger, and stir-fry for no more than 10 seconds.
  • Add the carrots, and stir-fry for one minute until they begin to soften. Add the hijiki, soy sauce and mirin. Continue to stir-fry for another two to three minutes until the carrots are crisp-tender. Stir in the sesame oil and rice, and toss together for a minute or two, pressing the rice into the sides of the wok before scooping and stirring. Transfer to a platter, sprinkle with sesame seeds and serve.

Nutrition Facts : @context http, Calories 358, UnsaturatedFat 12 grams, Carbohydrate 44 grams, Fat 15 grams, Fiber 6 grams, Protein 14 grams, SaturatedFat 2 grams, Sodium 331 milligrams, Sugar 3 grams

1/2 ounce (about 1/2 cup) dried hijiki
1 tablespoon soy sauce, preferably tamari more to taste
2 teaspoons mirin
1 tablespoon peanut oil or canola oil
1/2 pound firm tofu, cut in 1/2-by-1-inch dominoes
1 tablespoon plus 1 teaspoon shredded or minced ginger
1/2 pound (2 large) carrots, cut in 2- or 3-inch long julienne
Salt to taste optional
1 1/2 tablespoons toasted sesame seeds
3 cups cooked sprouted brown rice
1 tablespoon dark sesame oil

STEWED HIJIKI SEAWEED WITH CARROTS AND FRIED TOFU

Number Of Ingredients 8



STEWED HIJIKI SEAWEED WITH CARROTS AND FRIED TOFU image

Steps:

  • Soak the hijiki in water to cover until it is swelled to about 5 times its original volume. Drain well and rinse. Blanch the block of fried tofu in boiling water, to wash off the surface oiliness. Cut the tofu and carrots up. (I used a pig cookie cutter for the tofu. The carrot is cut into a 'nejiri-ume' (twisted plum blossom) shape. I'll put up the instructions soon in the decorative cutting section. You could use a cookie cutter for the carrots too. Again, it's not necessary to cut decorative shapes! Any leftover bits can just be chopped up and added to the dish.) In a heavy-bottomed pan, add the heat up the sesame oil. Sauté the well drained hijiki, tofu and carrots until coated with the oil. Add the dashi and other ingredients and bring to a boil. Top up with water or more dashi if the liquid doesn't cover everything. Lower the heat, and simmer until everything is tender - about 20 to 30 minutes, depending on how thick your carrots are. Instead of the atsuage (thick fried tofu) you can use chopped up aburaage (thin fried tofu, the kind you use for inarizushi, instead. This is a good way of using up leftover skins from a can of them. This keeps in the refrigerator for about a week or so. Vary the amount of soy sauce if it's too salty or not salty enough for you.

About 3/4 cup (150ml or so) of dried me-hijiki, or a handful of regular hijiki
1 carrot
1 block of fried tofu (atsuage)
1 Tbs. sesame oil
2 cups vegetarian dashi stock
3 Tbs. soy sauce
2 Tbs. mirin
1 Tbs. sugar (optional)

GOLDEN TOFU SALAD WITH CARROTS AND HIJIKI

The mild hijiki is a great way to introduce seaweed to wary family and friends. This was my favorite recipe from the Whole Foods class I took in Spring of 2003 at Bastyr University. Careful - the salad is highly addictive!

Provided by BelovedRooster

Categories     Lunch/Snacks

Time 50m

Yield 4-6 serving(s)

Number Of Ingredients 12



Golden Tofu Salad with Carrots and Hijiki image

Steps:

  • In a small saucepan, soak hijiki for 10 minutes.
  • Once rehydrated, simmer the seaweed uncovered for 20 minutes or until the water has evaporated.
  • Remove from heat and allow to cool.
  • Meanwhile, drain the tofu and slice the cake horizontally.
  • Place between sheets of paper towels and put on a cutting board with a heavy weight atop the tofu to press away excess water.
  • A cast iron skillet or heavy book is ideal.
  • Drain the tofu for at least 15 minutes.
  • Cut into cubes and brown evenly on all sides using 1 tabblespoon of sesame oil.
  • Remove from pan and sprinkle with tamari.
  • Set aside to cool.
  • In a large bowl, whisk together vinegar, oil, ginger, and salt.
  • Add seaweed, tofu, and veggies.
  • Toss well and allow flavors to marry for at least 30 minutes.

Nutrition Facts : Calories 138.7, Fat 10.4, SaturatedFat 1.7, Sodium 504.2, Carbohydrate 5.5, Fiber 1.9, Sugar 2.3, Protein 7.9

3 tablespoons dried hijiki seaweed
1 cup water
12 ounces firm tofu
1 tablespoon sesame oil
1 tablespoon soy sauce or 1 tablespoon tamari
1 tablespoon sesame oil
1/2 teaspoon fresh ginger, grated
2 tablespoons rice vinegar
1/4 teaspoon sea salt
2 medium carrots, julienned
3 scallions, sliced thinly,sprinkled with
1/8 teaspoon sea salt, and pressed lightly

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