The following macrobiotic grain recipes have been prepared by Susan Waxman, acclaimed macrobiotic chef at the Strengthening Health Institute. To learn more about how to become a certified macrobiotic chef, please check out our programs page in addition. Also, if you are simply looking to enjoy a couple new macrobiotic grain recipes, please enjoy!
Macrobiotic Grain Recipes
Couscous Vegetable Salad
- Preparation time: 45 minutes
- Serves 2 to 4
- 1 cup couscous
- 2 cups water
- ⅓ cup carrot, diced
- ⅓ cup green peas
- Cut ½ cup red onion, diced
- ⅓ cup finely chopped parsley
- 1½ tablespoons extra virgin olive oil
- ¼ teaspoon toasted sesame oil
- ⅛ teaspoon sea salt
- 1½ to 2 teaspoons shoyu
- 2 to 2½ teaspoons umeboshi vinegar
- Season with black pepper
- Place the water and sea salt in a pot and bring to a boil.
- Place couscous in a bowl.
- Pour boiling water over the couscous.
- Cover the bowl and let sit for 5 minutes or 8 minutes when using whole wheat couscous.
- Rub a little olive oil on your hands or use an oiled wooden spatula to break up any lumps. As a result, you should see the couscous begin to get fluffy.
- Cover couscous with a mat and set aside while you cook the vegetables.
- Gently heat a few drops of oil in a skillet, then add the onion and sauté.
- When the onion begins to glisten, add a pinch of salt and a little water.
- Add the carrots and continue to sauté. Cover and simmer for 2 to 3 minutes.
- Season the vegetables with shoyu.
- Add the green peas, turn off the flame, and gently fold to mix all of the vegetables.
- Add the couscous, a drizzle of olive oil, and the chopped parsley.
- Gently fold to mix all of the ingredients.
- Add the umeboshi vinegar and a little black pepper if using, and fold to blend the seasonings.
- Place in a bowl and cover with a mat until you are ready to serve.
- Substitute cooked chickpeas for the green peas.
- Add seitan or fried tempeh for a heartier dish.
Vegetable Fried Rice
The most surprising thing is probably that fried rice is best using cold, leftover rice. The perception that a rich and satisfying dish must also be prepared from scratch is the reason for confusion.
- Preparation time: 10 to 15 minutes
- Serves 4
- 1½ cups leftover rice
- Throw in ⅓ cup carrot, diced
- Add ½ cup onion, diced
- ⅓ cup scallion diced into ¼ inch thick pieces
- 1/16 to ⅛ teaspoon sea salt
- ¾ to 1 teaspoon shoyu
- Fresh ginger juice, to taste
- 1 tablespoon light sesame oil or olive oil
- ½ cup water
- Use thin slices of snow peas or edamame in place of the scallion.
- Use only one vegetable, such as spring onions or scallions.
- Add sliced mushrooms for a rich, earthy taste.
- Black or red pepper may be used for additional seasoning.
- Pour the oil in a cast-iron wok or stainless steel skillet and gently heat over a low flame.
- Add the onion and begin sautéing. When the onions begin to glisten, add a tiny pinch of sea salt and continue to sauté.
- Add a little water to moisten the skillet, then add the carrots.
- Continue to sauté for 2 to 3 minutes for an al dente texture. For a softer texture, cover and simmer the vegetables for another 2 to 3 minutes.
- Add the scallions and combine with the other vegetables.
- Season lightly with 3 to 4 drops of shoyu and gently fold the vegetable mixture over to blend seasoning.
- Reduce the flame, add a little more water to the bottom of the pan, then add the rice.
- Place a cover on the pot and simmer for 1 to 2 minutes to allow the rice to soften.
- Lightly season with the remainder of the shoyu and blend well with the rice and vegetables. At the very end of cooking, add the fresh grated ginger juice or pepper.
- Place the rice in a serving bowl and cover with a bamboo mat.
Fried Rice with Fresh Herbs and Vegetables
This is a lighter, more refreshing version of my traditional vegetable fried rice. This dish is a great macrobiotic grain recipe for beginner or advanced macro diets. This fried rice will consequently satisfy both types of meal goals.
- Preparation time: 10 minutes
- Serves 4
- 1½ cups cooked medium or long-grain rice
- 1 cup red onion, sliced in ⅛ inch thick half moons
- ½ cup thinly sliced leek
- 1 to 2 tablespoons light sesame or olive oil
- ¼ to ⅓ cup chopped cilantro or fresh parsley, stems removed
- ⅛ to ¼ teaspoon sea salt
- Dash umeboshi vinegar
- Fresh-squeezed lemon or lime juice
- Finally, toasted sunflower seeds are an optional garnish.
- Pour the oil into a cast-iron wok or stainless steel skillet first. Then, gently heat the skillet over a low flame. Add the onions to the skillet and sauté. If the pan becomes dry, add a small amount of water to the skillet to moisten the onions. When the onions are evenly coated with oil, add a pinch of salt and a spash of umeboshi vinegar.
- Add the leeks and continue to sauté the vegetables until they reach the desired texture. I prefer to keep them on the crunchier side for this dish.
- Add a little more water to moisten the pan and the leftover rice.
- Gently fold the vegetables into the rice using a wooden spatula.
- Lightly season the rice with a few drops of umeboshi vinegar.
- Then, turn off the flame and add the chopped fresh herbs and fresh squeezed lime juice to taste.
- Use the spatula to gently stir and it will blend all of the ingredients as a result.
- Place the rice in a serving bowl and cover with a bamboo mat until serving time and enjoy your meal. Also, look for our next addition to the macrobiotic grain recipes list.