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Sweet potato and miso soup

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What are the benefits of miso?

olive nutritionist Kerry Torrens says “Rich in antioxidants, miso helps populate the gut with immune-supportive bacteria. It contains all nine essential amino acids, making it a valuable protein source in a plant-based diet. It’s also a rich source of zinc, iron, magnesium and calcium. Adding miso towards the end of cooking, protects the live bacteria, keeping them optimal.”

Sweet potato and miso soup

Velvety, wholesome and packed with plenty of umami flavour, this vegan soup is simple to make and low in calories
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Ingredients
  

  • vegetable oil 4 tsp
  • spring onions 6 finely chopped
  • ginger 2 thumb-sized pieces finely chopped
  • garlic 2 cloves finely chopped
  • white miso 2 tbsp
  • sweet potatoes 500g peeled and cut into small pieces
  • vegetable stock 750ml
  • shredded kale 2 large handfuls

Instructions
 

  • Heat 2 tsp of oil in a large lidded pan and gently cook 1/2 the spring onions, ginger and garlic for 5-10 minutes or until soft. Add 1 tbsp of miso, all the sweet potatoes and the vegetable stock, and bring to a simmer. Put on a lid and simmer for 25-30 minutes or until the sweet potatoes are really soft. Season and whizz with a stick blender until completely smooth. Keep warm.
  • Heat 2 tsp of oil in a frying pan and fry the remaining spring onions, ginger and garlic over a high heat for 2-3 minutes or until softened. Reduce the heat, add the kale and a splash of water, and cook for 2-3 minutes until the kale has wilted. Stir in the remaining miso and season. Spoon the soup into bowls and top with the miso kale, to serve.

Recipe from olivemagazine.com

White Bean and Tuna Salad with Basil Vinaigrette

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This easy dinner is loaded with veggies and topped with an herby dressing. Best of all, it’s gluten-free and a perfect weeknight meal.

White Bean and Tuna Salad with Basil Vinaigrette

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Ingredients
  

  • Kosher salt and pepper
  • 12 oz. green beans trimmed and halved
  • 1 small shallot chopped
  • 1 c. lightly packed basil leaves
  • 3 tbsp. olive oil
  • 1 tbsp. red wine vinegar
  • 4 c. torn lettuce
  • 1 15- oz can small white beans rinsed
  • 2 5- oz cans solid white tuna in water drained
  • 4 soft-boiled eggs halved

Instructions
 

  • Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.
  • Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth.
  • Transfer half of dressing to large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.

Green Goddess Carrot Salad

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With a light buttermilk dressing, this colorful carrot salad makes the perfect start to any summer meal.

Green Goddess Carrot Salad

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Ingredients
  

  • 1 lb. slim baby carrots trimmed and cut lengthwise in half (or in quarters if large)
  • 1 tbsp. olive oil
  • 1 c. Green Goddess Dressing
  • 1 head Bibb lettuce leaves separated and torn
  • Green Goddess Dressing
  • 3/4 c. buttermilk
  • 1/2 c. mayonnaise
  • 1/3 c. plain Greek yogurt
  • 4 anchovies or 2 tsp. anchovy paste
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. Dijon mustard
  • 1 small clove garlic
  • Pinch of sugar
  • 3/4 tsp. salt
  • 1/4 tsp. pepper
  • 1/2 c. loosely packed fresh parsley
  • 1/4 c. packed fresh basil
  • 3 tbsp. fresh tarragon
  • 2 tbsp. snipped fresh chives

Instructions
 

  • Preheat oven to 425°F. On large rimmed baking sheet, toss carrots with olive oil and 1/2 teaspoon salt. Roast 20 to 25 minutes or until crisp-tender and edges are slightly caramelized; cool completely.
  • Meanwhile, prepare Green Goddess Dressing: In blender, puree buttermilk, mayonnaise, Greek yogurt, anchovies or anchovy paste, lemon juice, Dijon mustard, garlic, pinch sugar, salt and pepper until smooth. Add parsley, basil, tarragon and chives; pulse until herbs are finely chopped. Makes about 2 cups; can be refrigerated up to 1 week.
  • To serve, arrange carrots over lettuce. Drizzle with dressing.