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)