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Miso-Glazed Green Beans and Broccoli (90 Cal)

·482 words·3 mins
Table of Contents

White miso does more than add flavor. It is a fermented food — live probiotics plus manganese, copper, and zinc. The glaze caramelizes on the sheet pan, which kills some of the bacteria on the surface but keeps them alive in the interior folds of the vegetables. The rice vinegar cuts the sweetness of the miso and helps the glaze thin enough to coat evenly. Nutritional yeast goes on after the oven, while everything is still hot enough to stick but not hot enough to destroy the B vitamins.

Nutrition per serving
Calories: 90 | Protein: 5g | Carbs: 12g | Fat: 2g | Fiber: 4g
Sodium: 180mg | Iron: 1.2mg | Calcium: 60mg | Potassium: 350mg | Vitamin D: 10mcg | B12: 2.0mcg | Zinc: 1.5mg | Magnesium: 40mg | Vit A: 50mcg | Vit C: 70mg | Selenium: 7mcg | Folate: 75mcg

Ingredients
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  • 1 lb green beans, trimmed
  • 1 large head broccoli, cut into florets
  • 2 tbsp nutritional yeast

Miso Glaze
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  • 1 tbsp white miso paste
  • 1 tbsp rice vinegar
  • 1 tsp garlic powder
  • 1 tsp coconut oil, melted
  • 1 tbsp water
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1 lb green beans, trimmed
1 large head broccoli, cut into florets
1 tbsp white miso paste
1 tbsp rice vinegar
1 tsp garlic powder
1 tsp coconut oil, melted
1 tbsp water
2 tbsp nutritional yeast

Instructions
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  1. Preheat oven to 425°F. Line a sheet pan with parchment.
  2. Whisk together white miso, rice vinegar, garlic powder, melted coconut oil, and water until smooth. The miso will resist dissolving — keep whisking until no lumps remain.
  3. Toss green beans and broccoli florets in the glaze until evenly coated.
  4. Spread in a single layer on the sheet pan. Avoid crowding — if the vegetables overlap, they steam instead of roast and the glaze never caramelizes.
  5. Roast for 18 minutes. The glaze should be visibly browned on the edges of the broccoli.
  6. Remove from oven and immediately dust with nutritional yeast. Toss gently.
  7. Divide into four portions and store in deli containers.

Walford Notes
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White miso is the mildest variety, fermented for a shorter period than red or barley miso. It provides probiotics (Aspergillus oryzae and Lactobacillus), manganese, and a natural source of umami that replaces the need for added salt. Use unpasteurized miso when possible — pasteurization kills the live cultures.

Nooch after the oven, not before. Nutritional yeast’s B vitamins are heat-sensitive. Dusting it on hot-but-not-oven-temperature vegetables preserves the B12 and folate while still getting the nooch to adhere.