miso sweet potato and broccoli bowl
Here are the things I jotted down on my cooking wish-list (!) I was : baked cauliflower cheese, a “proper” English Sunday roast (with fried potatoes, Yorkshire pudding, creamy horseradish sauce), the “full English” breakfast (authentic = every item must be fried, apparently!), cider vinegar + Maldon sea salt crisps with champagne, please, chunky olive oil and mushroom risotto, clotted cream and marmalade scones, Welsh cakes, chocolate-dipped digestives and fall apple-plum crisps thickly drizzled with fresh cream.
Estimated Nutrition (whole recipe, rough)
Counts 15 of 17 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Tahini | 1 tbsp (15g) | 89 |
| Honey | 1 tbsp (21g) | 64 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Miso | 1 tbsp (18g) | 34 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Black Sesame Seed | not in our table | 0 |
| Nut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 cup dried rice or another cooking grain of your choice
- 1 to 2 sweet potatoes (about 1.5 pounds)
- 1 large bundle broccoli (about 1 pound)
- 1 to 2 tablespoons olive oil
- Coarse or kosher salt
- Freshly ground black pepper
- 1 teaspoon white sesame seeds
- 1 teaspoon black sesame seeds
- 1 tablespoon minced fresh ginger
- 1 small garlic clove, minced
- 2 tablespoons white miso (the mildest kind)
- 2 tablespoons tahini (other nut butters can work in a pinch)
- 1 tablespoon honey
- 1/4 cup rice vinegar
- 2 tablespoons toasted sesame oil
- 2 tablespoons olive oil