Japanese · sauce
Miso-Sesame Dressing for Vegetables
Video by Helen Rennie on YouTube · Open on YouTube
- Keto (1.3 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: Sesame, Soy. Check labels on stock, sauces and spice mixes.
A thick, savoury dressing with no added sugar and about 1 g of net carbs a tablespoon; most of its fat is unsaturated, from the oil and sesame seeds, and it makes plain blanched vegetables something to look forward to.
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Ingredients 4
Method
Tap a time to watch that step in the video.
- Put the white miso, toasted sesame seeds, lemon juice and oil in a tall narrow container. 1:31
- Blend with a stick blender until thick, like peanut butter, with tiny flecks of sesame still visible. For a jug blender or food processor, double the batch so the blades can catch it. 1:45
- Toss with well-dried blanched or raw vegetables, such as green beans, asparagus, broccoli, carrots or kale; it clumps at first, then spreads as you keep tossing. Taste before adding any salt, as miso is salty. 2:13
- Keep leftovers covered in the fridge for about a week.
Tip. Coats about 450 g green beans for 4 (about 2 tbsp each): blanch them 2 minutes in salted boiling water, cool and dry well. Avoid barley miso if you need it gluten-free.
The method is a summary in our words — the video shows every step.
One portion (1 tbsp) gives you 1 of 7
Where the energy comes from one serve
- Net carbs 7%
- Protein 5%
- Fat 88%
Fits keto: 1.3 g net carbs a serve, with 88% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High35%
0.6 g a serve, mostly from neutral oil (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Vitamin E7%
1.1 mg a serve, mostly from neutral oil (99%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K5%
5.5 µg a serve, mostly from neutral oil (77%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Zinc3%
0.3 mg a serve, mostly from toasted sesame seeds (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium2%
25 mg a serve, mostly from toasted sesame seeds (90%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron2%
0.4 mg a serve, mostly from toasted sesame seeds (75%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium2%
10 mg a serve, mostly from toasted sesame seeds (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B62%
0 mg a serve, mostly from toasted sesame seeds (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium2%
1.1 µg a serve, mostly from toasted sesame seeds (72%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C1%
0.8 mg a serve, mostly from lemon juice (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate1%
3.5 µg a serve, mostly from toasted sesame seeds (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium0%
20 mg a serve, mostly from toasted sesame seeds (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A0%
0.2 µg a serve, mostly from white miso (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve, mostly from white miso (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Helen Rennie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.