Chickpea miso bowl with portobellos
Create a savory and wholesome Chickpea Miso Bowl with Portobellos, featuring miso-infused quinoa, roasted sweet potatoes, and flavorful portobello mushrooms. This easy-to-follow recipe combines rich textures and umami flavors, perfect for a nutritious meal. Ideal for vegetarians and anyone seeking a hearty, satisfying dish. Ready in just 40 minutes!
- 06 Jun 2024
- Cook time 35 min
- Prep time 10 min
- 4 Servings
- 15 Ingredients
The Chickpea Miso Bowl with Portobellos is a flavorful and nutritious dish that combines the umami richness of miso with the hearty texture of portobello mushrooms and the earthy sweetness of sweet potatoes. This recipe is perfect for a balanced meal that's both satisfying and easy to prepare.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Peel the sweet potato and cut into 1/2-inch cubes.
- Place the sweet potatoes on a baking sheet and drizzle with 1/2 tbsp olive oil, a dash of salt, and black pepper. Toss to coat.
- Slice the portobello mushrooms into thick segments and place them on a separate baking sheet. Drizzle with 1/2 tbsp olive oil, 1 tbsp vinegar, and a dash of salt and black pepper. Toss to coat.
- Roast the sweet potatoes and mushrooms in the oven for about 25 minutes or until tender, flipping the sweet potatoes halfway through for even roasting.
- While the vegetables are roasting, rinse the quinoa thoroughly under cold water.
- In a medium pot, bring 1.5 cups water to a boil.
- Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until all the water is absorbed and the quinoa is tender.
- Fluff with a fork and set aside.
- In a small bowl, dissolve the cornstarch in 2 tablespoons of vegetable broth. Set aside.
- In a medium saucepan, melt the butter over medium heat.
- Add the whole-grain wheat flour and cook, stirring constantly, for about 1 minute until it forms a roux (a thick paste).
- Gradually whisk in the remaining vegetable broth and the miso paste until smooth.
- Bring the mixture to a simmer and add the garlic.
- Stir in the cornstarch-broth mixture, and continue cooking and stirring until the sauce thickens, about 2-3 minutes.
- Season with a dash of black pepper.
- If the sauce is too thick, you can thin it with a little water or more vegetable broth until you reach the desired consistency.
- Divide the cooked quinoa evenly among serving bowls.
- Top each bowl with roasted sweet potatoes and portobello mushrooms.
- Drizzle the miso sauce over the top of the vegetables and quinoa.
- Garnish with additional black pepper or chopped fresh herbs if desired.
- Serve the Chickpea Miso Bowl warm, and enjoy!
Tips:
- When choosing the miso, opt for chickpea miso if available, as it adds a unique flavor to the dish.
- Make sure to cook the quinoa properly by rinsing it under cold water before cooking to remove its natural bitterness.
- Roast the sweet potato cubes in the oven until tender and slightly caramelized for added depth of flavor.
- Sauté the mushrooms until they release their moisture and develop a rich, golden-brown color.
- Thicken the broth gradually with cornstarch to ensure a smooth consistency. Dissolve the cornstarch in a small amount of water before adding it to avoid lumps.
- Season the dish to taste, keeping in mind that miso is salty, so you might need less additional salt.
This Chickpea Miso Bowl with Portobellos is a delicious and wholesome meal that brings together a variety of flavors and textures. It's a great option for a healthy dinner that feels indulgent yet nourishing. Enjoy this bowl on its own or as a part of a larger spread.
| Nutrition Facts | |
|---|---|
| Serving Size | 330 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 6g | 4% |
| Carbohydrates | |
| Carbohydrates 27g | 7% |
| Fiber 3.82g | 10% |
| Sugar 4.16g | 4% |
| Fat | |
| Fat 11g | 13% |
| Saturated 3.91g | 13% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 290ug | 32% |
| Choline 36mg | 7% |
| Vitamin B1 0.16mg | 14% |
| Vitamin B2 0.47mg | 36% |
| Vitamin B3 3.94mg | 25% |
| Vitamin B6 0.23mg | 14% |
| Vitamin B9 55ug | 13% |
| Vitamin B12 0.04ug | 2% |
| Vitamin C 2.87mg | 3% |
| Vitamin E 0.39mg | 3% |
| Vitamin K 3.46ug | 3% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.52mg | 0% |
| Iron, Fe 1.42mg | 13% |
| Magnesium, Mg 54mg | 13% |
| Phosphorus, P 190mg | 15% |
| Potassium, K 550mg | 16% |
| Selenium, Se 20ug | 36% |
| Sodium, Na 440mg | 29% |
| Zinc, Zn 1.32mg | 12% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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