| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 6g | 2g | 22g |
| sugars | fibre | protein | salt |
| 12g | 6g | 3g | 0.5g |
Tucked away in the heartland of the Midwestern food culture is a recipe that I am exceedingly fond of – Sauteed Hijiki with Vegetables. Raised amidst the sheer crisp air and endless farm fields of Nebraska, I’ve grown an unceasing admiration for simple, fresh ingredients that this recipe embodies to a ‘T’.
Now you might wonder, why this affection towards a seemingly simple and humble vegetable prep? Well, then let’s dive into the whys and hows!
Health on a Plate
Sauteed Hijiki with Vegetables is the epitome of nutritious eating, where the flavour profile is just the tip of the iceberg. The star ingredient, Hijiki seaweed, is a powerhouse nutritional source having a high fiber content (Source), and is also laden with essential minerals including iodine, iron, and calcium (Source). Add to that the wealth of vitamins in the fresh mix of julienne carrots, bell peppers and onions, and you’ve got a dish that’s as wholesome as it’s tasty!
A Side or a Main?
One of the facets I love about this Sauteed Hijiki with Vegetables recipe is its remarkable versatility. On its own, it makes for a delightful, satisfying main course that you can pair with steamed jasmine rice or noodles (Recipe Ideas). Or, you can serve it as a unique, vibrant accompaniment to traditional heartland dishes like corn casserole or beef stew – a wonderful balance of East meets West in your kitchen.
Many might be puzzled about equating a church-going Nebraskan who dreams of a big family, with a dish that’s so quintessentially Asian in nature. But that’s the beauty of food, isn’t it? It transcends borders, it bridges cultural gaps, it creates a shared sense of joy and nourishment – and it’s this essence that I grew up with, rooted in the heartland of America that I strive to manifest through my recipes.
So next time you’re ruminating over what to cook, give this Sauteed Hijiki with Vegetables a whirl! It’s health-packed, delicious, versatile and oh-so-easy to whip up. I can assure you; this will become a regular in your kitchen, just like it has in mine.
What You’ll Need
- 1/2 cup dried hijiki seaweed
- 1 tablespoon vegetable oil
- 2 carrots, julienne
- 1 bell pepper, finely chopped
- 1 medium onion, finely sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon mirin
- 1 tablespoon sugar
- 2 cups water
- Sesame seeds for garnish (optional)
Method
Step One
Begin by prepping all your ingredients. Rinse the dried hijiki seaweed thoroughly under running water. This will remove any sand or dust. After rinsing, soak the hijiki in enough water to cover it for about 30 minutes to rehydrate. This will also help to reduce any strong seaweed aroma.
Step Two
While the hijiki is soaking, you can start to prepare your vegetables. Peel and julienne the carrots, finely chop the bell pepper, finely slice the onion, and mince the garlic.
Step Three
Heat the vegetable oil in a large pan over medium heat. Once the oil is hot, add the chopped onion, garlic, and bell pepper to the pan. Sauté the vegetables until they start to soften, it should take about 5 minutes.
Step Four
Drain the rehydrated hijiki seaweed, add it to the pan, follow by the julienned carrots, and stir everything together well to evenly distribute.
Step Five
In a small bowl, combine soy sauce, mirin and sugar. Stir well, and then pour the mixture over the vegetables and seaweed in the pan. Cook for a minute to let all the flavours blend together.
Step Six
Add the water to the pan and bring the mixture to a simmer. Cover the pan and let it simmer for about 20 minutes, until the liquid has mostly evaporated and the vegetables are tender.
Step Seven
Once everything is cooked, remove the pan from the heat. Your sautéed hijiki with vegetables is ready to serve. Sprinkle with sesame seeds for garnish, if desired, and serve warm. This dish is a wonderful side to any meal or can be eaten on its own. Enjoy!
