Miso Adzuki Beans Broccoli Stir-Fry

Ingredients

Estimated total cost: €5.44 · €1.36/serving

• 2 tablespoons of delicate light olive oilEst. price €0.12–€0.25
• 2 large onions, cut into quarters and thinly sliced (caramelize the onions for added sweetness)Est. price €0.60–€1.20
• 2 to 3 cups of finely chopped emerald broccoli florets (blanch the broccoli for vibrant color)Est. price €1.50–€3.00
• 4 cups of tender cooked adzuki or petite red beans (equivalent to about 1 and 2/3 cups of raw beans), or two 16-ounce cans of small red beans, drained and rinsed (homemade beans are always worth the effort)Est. price €2.80–€4.50
• 2 to 3 tablespoons of miso dissolved in 1/3 cup of warm water (whisk the miso well to avoid clumps)Est. price €0.40–€0.75
• Freshly ground pepper to taste (add a pinch of pepper at a time and taste as you go)Est. price €0.02–€0.05

Steps

1. 1

   Begin by heating oil in a spacious skillet. Add the onions and cook over medium heat, stirring frequently, until they start to develop a light brown color.

2. 2

   Place the broccoli florets into the skillet and add a small amount of water to create steam. Cover the skillet with a lid and cook until the broccoli reaches a tender-crisp texture.

3. 3

   Combine the rest of the ingredients in the pot and simmer gently over medium-low heat for 10 minutes. Avoid bringing it to a boil as this can break down the beneficial enzymes in miso. Once ready, serve the dish immediately.

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• Cultural note

  Miso, a traditional Japanese seasoning, adds a savory umami flavor to this dish. Adzuki beans are commonly used in Asian cuisine and are known for their sweet and nutty flavor. Stir-fries are a staple in many Asian cultures and are often enjoyed for their quick cooking method and vibrant flavors.

• Seasonal note

  Broccoli and onions are typically in season during the fall and winter months, making this stir-fry an ideal dish for cooler weather.

• Health note

  This Miso Adzuki Beans Broccoli Stir-Fry is a nutritious dish rich in protein, fiber, and vitamins A, C, and K. It is low in saturated fat and cholesterol, making it a heart-healthy option. The adzuki beans provide plant-based protein while the broccoli offers a good dose of fiber and antioxidants.