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  Home > Free information > Macrobiotics > Recipes > Macrobiotic Nabe
 

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Macrobiotic Nabe Dish

nabe dish

The Japanese nabe dish is a fun meal that is traditionally eaten together. This macrobiotic nabe dish can be made with traditional udon noodle or if you prefer gluten free, rice noodles, buckwheat or glass noodles. It is a colourful, tasty, satisfying addition to any mancrobiotic diet. A macrobiotic nabe is a complete meal in itself and a quick option for your macrobiotic cooking.

This macrobiotic nabe is highly nutritious, as the vegetables are lightly cooked in a nutrient rich broth, and no nutrients are lost.

You can be very creative with nabe. Play with the colours and flavours to conjure up a piece of macrobiotic art.

This dish adds a mix of all the five elements depending on the ingredients you choose. It has a warming yang component. This can help us feel stronger, satisfyed and energised.

INGREDIENTS

1 packet of pre-cooked udon, soba, rice or othernoodles

1 packet of tofu (250g)(9 oz)

1 medium carrot cut diagonally into thin slices

1 small leek cut diagonally into 2cm pieces

4 spring onions halved

2 Watercress (or any other leafy greens) leaves cut in large squares

4 sliced radishes

1/2 cup pumpkin cut into thin shavings

1/2cup sweet potatoe cut into thin shavings

BROTH

4x2cm (1 1/2in x 3/4in) piece of kombu

3-4 dry shitake mushrooms pre-soaked and sliced, stem discarded

I cup of bonito flakes optional if you want the authentic Japanese umami taste

DIPPING SAUCE (served individually):

4tbs. Shoyu

4tbs. Brown rice vinegar

4tbs. Mirin

CONDIMENT

I sheet of nori sea vegetable cut into fine strips

Seven spice seasoning to taste

INSTRUCTIONS

Typically a nabe is made in a specific nabe pot, however, you can use a regular wide pot.

Fill up the nabe pot with water leaving 4-5cm from the top. Tip the water into a regular pot and bring to a simmer. Add the kombu and shitake mushrooms. Place the bonito flakes into a seive and lower the seive into the simmering water. Cover and let simmer for 20 minutes.

In a separate pot, simmer the noodles as instructed on the packet. You can slightly undercook them. Strain in a culendar and rinse with cold water.

To make the dipping sauce mix all the ingredients together, divide into four serving bowls and add 1/4-cup broth from the nabe dish.

Place the vegetables, tofu and cooked noddles into the nabe pot and arrange in groups. Pour over the water from the broth. Cover the nabe pot and place on the stove at a medium heat. When steam starts to come out of the lid it is ready to eat. Take one vegetable or any other ingredients at a time, dip in the sauce and eat.

CREATIVE OPTIONS

You can any variety of vegetables. Experiment with colour, taste and texture.

Tororo kumbu (dried shredded kombu) creates a sweeter taste and can be mixed in with the vegetables.

You could add grated ginger and or wasabi to the sauce for a more spicy flavour.

If you eat animal foods you can add fish to the nabe. Pre-cook as appropriate.

Another animal food option would be to poach eggs into the nabe water when simmering.

Simon can help you with macrobiotic cooking classes so you can learn new skills and ways to create your own macrobiotic diet.

dipping sauce

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