A macrobiotic menu

Suggestion for a menu:  

miso soup + white beans with baked sweet potato + risotto of brown rice and artichokes + boiled vegetables.

Miso soup

Ingredients for two people:

•     1  onion
•       1 carrot
•        1 stripe of wakame seaweed
• .       barley miso

Preparation:

1.    1.  Peel and cut the onion and the carrot into small cubes.

 2. Soak the wakame stripe and then cut it into thin slices.

2.     3. Boil the vegetables and the seaweed with a pinch of salt and water just to cover the vegetables for 15 minutes.

3.     4. Pour the soup into small bowl and add a coffee spoon of miso in each bowl.

White beans with baked sweet potato

Ingredients for two people:

·         1 cup of boiled White beans

·         1 sweet potato

·         1 stripe of   kombu seaweed

·         Fresh basil leaves

·         1/2 cup  of crushed almonds

·         Sesame oil

·         1 clove of garlic

·         Olive oil

·         Sea salt

Preparation:

1.     Boil the white beans with water, a bit of salt and the kombu stripe.

2.     Cut the sweet potato in small cubes, put  them in an oven tray with some olive oil and salt. And bake it for about  45 minutes at 210º.

3.     Cut the garlic small and sautée it with the almonds with some olive. Add the white beans. Crush the basil leaves with the sesame oil and add it to the beans.

4.       Serve the beans on top of a layer of  sweet  potatoes.

Risotto of brown rice and artichokes

Ingredients for two people

•    A cup of brown rice
•    One onion
•   Four spring onions
•  Two artichokes
•  Olive oil
•   Salt
•   Black pepper

Preparation

1.     Wash the brown rice well and boil it with two cups of water and a pinch of salt for 50 minutes.

2.     Peel and cut and the onion into small pieces. Clean and cut the spring onions into small pieces. Peel, clean and cut the artichokes into small pieces.  

3.     Sautée the onion with some olive oil and a pinch of salt for about ten minutes. Add the spring onions and the artichokes and sautée until tender. Add the brown rice and season with black pepper and salt to taste.

Boiled vegetables

Ingredients for two people:

•   One big carrot
•   Some broccoli sprouts

Preparation:

1.    1.  Peel the carrot, wash it and cut it into matchstick.

 2.   Wash the broccoli and cut small sprouts

 3.  Boil the vegetables one by one in water with a pinch of salt: The carrots for 3 minutes and the broccoli for 4 minutes.