Hijiki-Chickpea Stew with Cauliflower and Greens

Prep/cook time: 25 minutes

Serves 6 / This quick and simple stew highlights firm, black threads of hijiki (also called hiziki) against a creamy golden background. Prep tips: Substitute cooked lentils, white beans, or the more traditional azuki beans for the chickpeas, and use any greens, such as kale or chard.

1 1/2 tablespoons olive oil

1 small yellow onion, chopped

1 1/2 tablespoons curry powder

2 15-ounce cans garbanzo beans (chickpeas), rinsed and drained

1 small head cauliflower, cored and cut into small florets

2 large cloves garlic, pressed

4 cups low-sodium vegetable broth

1-2 cups water

2-3 ounces baby spinach leaves

1/2 cup dried hijiki sea vegetable (about one small handful)

2 tablespoons red or white miso

1/2-1 tablespoon umeboshi vinegar, or to taste Toasted sesame oil (optional)

1. Heat oil in large pot over medium-high heat and sauté onion until golden, about 3–5 minutes. Add curry powder and cook for 30 seconds, stirring. Add beans, cauliflower, garlic, broth, and water; bring to a boil, reduce heat, and cook, covered, until cauliflower is just tender, about 7 minutes.

2. Scoop out about one-third of the stew, purée until smooth, and add back to pot (or use an immersion blender). Stir in spinach and hijiki and cook until hijiki is just tender but not soft, 3–6 minutes.

3. Ladle about 1/2 cup stew into a small bowl and stir in miso until completely dissolved. Stir back into pot; stir in umeboshi vinegar to taste. Serve hot, drizzled with toasted sesame oil, if desired.

PER SERVING: 201 cal, 6g fat (3g mono, 2g poly, 1g sat), 0mg chol, 8g protein, 31g carb, 9g fiber, 692mg sodium