Sesame fries with miso gravy

If you have never tasted miso gravy, I suggest you give it a try. This version is low in fat and the addition of nutritional yeast makes it rich in B-vitamins, which are important for metabolism and energy production.

Fries:

4 Yukon Gold potatoes, scrubbed and cut into wedges

2 tsp olive oil

1 tsp sesame oil

1/2 tsp turmeric (optional)

1 tbsp sesame seeds

Ground black pepper

Miso Gravy:

3 tbsp miso paste (check the ingredients if you are gluten intolerant)

1  cup water

1 clove garlic, crushed

1 tsp oil

2 tbsp nutritional yeast flakes (optional: this gives at a “cheesy” flavour)

1 tbsp cornstarch or arrowroot powder

Directions:

Mix the turmeric and oils together in a small bowl.  Place the potato wedges in a large bowl. Add oil/turmeric mixture, sesame seeds, and  pepper. Stir to coat the potatoes. Alternatively, you can place all of the ingredients in a container with a tightly fitting lid and shake to coat the potatoes. Spread the potatoes in a single layer on a baking sheet. Bake at 400°F (200°C) until they are golden brown and feel soft when pierced with a fork (about 30-40 minutes). Turn over half way through baking. Makes 4 servings.

While the potatoes are cooking, prepare the miso gravy. Dissolve the miso paste in the water. In a small saucepan over medium heat, cook the garlic in the oil for about 2 minutes. Add the miso mixture and whisk in the nutritional yeast and cornstarch or arrowroot powder. Bring to a boil, then reduce heat to low and simmer until the gravy has thickened. Serve warm.

Nutrition (per serving, without gravy):

  • Calories: 144
  • Carbs: 27 g
  • Protein: 3 g
  • Fat: 3 g
  • Fibre: 5 g

1/4 recipe of miso gravy (with nutritional yeast) provides 43 calories; 100% DV of B1, B2 and B3; 81% DV of B12; 15% DV of folate. (DV= recommended daily value)

Contact Deanna for personalized nutrition consultation and personal training in Vancouver, B.C.

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About dinutrition

I hold a Master of Science degree in Human Nutrition. As you can imagine, food is a pretty big part of my life. However, I also enjoy painting, muay thai (yes I can throw a punch), yoga, writing, and am a certified personal trainer.

Posted on March 23, 2012, in dairy-free, gluten-free, Recipes, side dishes, vegan and tagged , , , , . Bookmark the permalink. 13 Comments.

  1. Being a fan of Japanese cuisine, I love all things miso. But I’ve never heard of miso gravy!!! Gotta try this recipe this weekend! Thanks for sharing!

    • Really? Then you should also try my miso sesame dressing. If you have a Japanese market in your city you will find that there are a lot of different kinds of miso. I was told that every village has it’s own special recipe.

      • I live in San Francisco, which has a very cool Japantown, so finding authentic Japanese ingredients is easy. I want to give both of those recipes a whirl this weekend … you’ve got me in a miso state of mind!

  2. These look so good! I am inspired to give them a try!

  3. Hi I nominate you for the liebster award. Check it please.

  4. now i dont have to trek all the way to the naam for their miso gravy!

  5. Miso gravy is something I’d never heard of before reading this and now it’s something I’m dying to try! Loving that it’s vegan and gluten-free!

  6. You should definitely try it!

  1. Pingback: Vegan Like Me | bite my words

  2. Pingback: Follow Friday: dinutrition | bite my words

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