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Shiitake and Veggie Stew with Garlic-Black Bean Sacue

 
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Shiitake mushrooms, a few different vegetables, garlic-black bean sauce, and glass noodles make this soup packed with great flavors and nutrients. Enjoy it with a refreshing and light salad aside.

Yield

2

servings

Prep

20

min

Cook

20

min

Ready

60

min

Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber, Low Sodium
 

Ingredients

4 ounces noodles
Chinese glass noodles, or vermicelli noodles
4 cups water
1 teaspoon sesame oil
divided
2 tablespoons black bean sauce
or to taste, or garlic-black bean sauce
*
2 cloves garlic
minced, or to taste
½ inch ginger
peeled and freshly minced
*
1 each scallions, spring or green onions
sliced, plus extra for serving
1 small carrots
peeled and cut into small cubes
4 small wood ears
re-dehydrated, optional
*
4 each mushrooms, shiitake
whole
*
2 each mushrooms, button
or cremini, sliced
½ each potatoes
peeled and cut into 1/2-inch cubes
½ cup tofu
cut into 1/2-inch cubes
2 small bok choy
well washed and separated
*
1 teaspoon rice vinegar
or to taste
2 tablespoons cilantro
freshly chopped
*

Directions

Add 4 cups of water and black bean sauce into a medium pot and bring to a boil at high heat.

Add the garlic, ginger and scallions, carrots, wood ears if using, both mushrooms, potatoes, and tofu.

Bring to a boil again, reduce the heat to medium-low or low to maintain a gentle simmer for about 12 minutes until the potatoes are almost soft, and the carrots are tender.

Add the glass noodles, and boil for about 10 minutes over medium heat until the noodles are soft.

Add the bok choy, and cook for another 2 to 3 minutes or so until the bok choy are tender.

Season the stew with more black bean sauce, rice vinegar and sesame oil to taste if needed.

Remove from the heat and stir in rice vinegar and sesame oil.

Stir in cilantro and serve warm with scallions sprinkled on top.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 646g (22.8 oz)
Amount per Serving
Calories 19329% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 12mg 4%
Sodium 116mg 5%
Total Carbohydrate 9g 9%
Dietary Fiber 4g 16%
Sugars g
Protein 19g
Vitamin A 89% Vitamin C 17%
Calcium 28% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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