Hijiki Vegetable Saute Recipe

Looking for an easy Hijiki Vegetable Saute recipe? Learn how to make Hijiki Vegetable Saute using healthy ingredients.


Submitted by aech

Makes 4 servings



From Moosewood Restaurant Cooking for Health, p. 160

Recipe Ingredients for Hijiki Vegetable Saute

5 oz shelled edamame
1 oz dried hijiki
1 tbsp canola oil
1 large onion, thinly sliced
1 c carrots, chopped into matchsticks
1 c red bell pepper, diced
2 1/2 tbsp soy sauce
1 tbsp mirin
1 1/2 tsp dark sesame oil
1/8 tsp ground black pepper

Recipe Directions for Hijiki Vegetable Saute

  1. Bring a pot of water (about 6 cups) to a boil. Add the edamame (if frozen) and return to a boil; cover and simmer on low heat until tender, 3 to 4 minutes. Scoop out the edamame and set aside. Add the hijiki to the pot, return to a boil, cover, and simmer on low heat until softened, about 8 minutes. Drain and set aside.

  2. Meanwhile, warm the oil in a large skillet on medium heat. Add the onions, cover, and cook until the onions begin to soften, about 5 minutes. Add the carrots, bell peppers, and 1 tbsp of soy sauce. Increase the heat to medium-high and stir continuously until the carrots are crisp-tender, about 5 more minutes. Lower the heat to medium, stir in the drained hijiki and edamame, the remaining soy sauce, and the mirin, sesame oil, and black pepper. Mix well, cover, and cook for another minute or two, until everything is hot.

  3. Serve over rice or on soba, udon, or other noodles.

Categories

Rice, Vegetables, Main Dish, Side Dish, American, Asian, Boil, Saute, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 150.1g
Amount Per Serving
Calories
164
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
636mg
26%
Potassium
641mg
18%
Total Carbohydrates
13.5g
4%
Dietary Fiber
6.0g
24%
Sugars
5.8g
Protein
8.1g
Vitamin A 130% Vitamin C 92%
Calcium 6% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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