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Healthy Miso Gravy Recipe
Posted by Dr. Ben Kim
If you enjoy gravy with mashed potatoes, I encourage you to give this healthy miso gravy recipe a try. Miso - also known as fermented soybean paste - provides a unique salty flavor to anything you add it to, and is an excellent source of protein, zinc, vitamin K, manganese, copper, dietary fiber, and healthy bacteria.
Miso is called den jang in Korean supermarkets, and can often be purchased for reasonable prices in Asian food stores.
3 tablespoons of red or yellow miso
1 and 1/2 cups of water
1 and 1/2 tablespoons of extra virgin olive oil
1 small onion, diced
1-2 cloves of garlic, minced
3 tablespoons of nutritional yeast
3 tablespoons of unbleached flour
2 teaspoons of minced fresh basil or 1/4 teaspoon of dried basil
1. In a medium-sized pan, bring olive oil to medium heat, then add onion and garlic and saute for 2-3 minutes, or until onion is tender and translucent.
2. Reduce heat to low setting and add flour and nutritional yeast. Stir steadily for 1-2 minutes.
3. Add water in a slow drizzle while stirring briskly. Bring heat up to medium setting and continue to stir regularly for about 10 minutes, or until gravy begins to thicken.
4. Once the gravy has just started to thicken, reduce heat to medium-low setting and add miso and basil. Keep the pan uncovered and stir occasionally. It typically takes about 15 minutes for the gravy to fully thicken and become smooth.
Enjoy this delicious and healthy miso gravy over baked or mashed potatoes, or a plate of steamed vegetables.
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