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 Macrobiotic > Basic Macrobiotic Recipes
Basic Macrobiotic Recipes

Brown Rice

1. Soak 2 cups of washed organically grown brown rice in 3 cups of spring water for 3 to 5 hours or overnight.

2. Place in a pressure cooker with a pinch of sea salt or a 1-inch piece of kombu sea vegetable per cup of rice.

3. Bring up to pressure on a medium high flame.

4. When pressure is up, place a flame deflector underneath and lower the flame.

5. Cook for 50 minutes.

6. Turn off the flame and let the pressure reduce itself naturally.

7. Remove the rice from the pot and put in a wooden bowl.

Other combinations of grains:

For variety, you can combine 80 percent brown rice with 20 percent barley, or millet, or wheat berries, or corn, etc. Combinations of grains and beans: 90 percent brown rice with 10 percent azuki beans, or soybeans, or chickpeas.

Morning Cereal

A delicious morning porridge can be made by pressure cooking or boiling rice, millet, barley, or other grain using 5 cups of water to 1 cup of grain and by seasoning and cooking as above.

Noodles in Broth

1. Bring 6 to 8 cups of spring water to a boil.

2. Add 1 8-ounce package of udon (whole wheat) or soba (whole wheat and buckwheat) noodles and return to a boil.

3. After about 10 minutes check to see if they are done by breaking the end of one noodle. Soba cooks faster than udon and thinner noodles cook faster than thicker. If the inside and outside are the same color, the noodles are ready.

4. When done, remove the noodles from the pot, drain, and rinse thoroughly with cold water to prevent clumping.

5. Meanwhile, for the broth, put 1 piece of kombu, 2 to 3 inches long, in a pot and add fresh water.

6. Soak 2 dried shiitake mushrooms, cut off and discard their stems, and slice the mushrooms. Add them to the pot, bring to boil, lower the heat, and simmer for 3 to 5 minutes.

7. Remove the kombu and shiitake and use in other dishes.

8. Add shoyu to taste to the pot and cook for 3 to 5 minutes.

9. Put the cooked noodles into the broth to warm them, but do not let them boil.

10. When hot, remove the noodles and serve immediately with a little broth. Garnish with scallions, chives, or toasted nori.

Note: If desired, add a little grated fresh ginger to the broth. Also cooked seitan, tofu, tempeh, or natto may be enjoyed with noodles and broth.

Miso Soup

1. Soak wakame sea vegetable (1 1/2-inch piece per person) for 5 minutes and then cut into small pieces.

2. Add to cold water and bring to a boil. Meanwhile, cut vegetables into small pieces.

3. Add the vegetables to the boiling broth and boil all together for 2 to 4 minutes until vegetables are soft and edible.

4. Dilute miso (1/2 to 1 flat teaspoon per cup of broth), add to soup, and simmer for 3 to 4 minutes on a low flame.

5. Occasionally a small portion of shiitake mushrooms can be included with the other vegetables.

Note: Please vary the types of vegetables every day and include leafy greens often.

Other Soup Suggestions:

1. Grain and Vegetable Soup: Add leftover cooked grains to basic miso soup or make fresh millet or barley soup with vegetables.

2. Bean and Vegetable Soup: Add leftover cooked beans to basic miso soup or make a fresh soup using lentils, chickpeas, or

precooked beans.

3. Squash Soup: Cut and cook butternut, buttercup, acorn, or other fall-season squash in water until it dissolves. Season with a

pinch of sea salt or a dash or shoyu.

Vegetable Nabe

Nabe (pronounced "na-bay") style is a quick light style of boiling that is done on a portable burner at the table, usually in a large open ceramic or metal nabe pot. If a nabe pot and portable gas burner are not available, this dish may be prepared quickly on the stovetop in a large stainless steel skillet.


Sliced green and upward-growing vegetables such as kale, collard greens, Chinese cabbage, red cabbage, leeks, mustard greens, carrot tops, daikon tops, radish tops, turnip tops, scallions, dandelion greens, broccoli, fresh or dried shiitake and other musrooms, string beans, celery, chives, snap peas, snowpeas, sprouts, Brussel sprouts, etc.

Daikon, carrot, and other roots in smaller amounts (optional)

Fresh or dried tofu, pre-cooked udon noodles, fu, mochi, white-meat fish (optional)

Strip of kombu (about 2" x 3" for 4 cups of vegetables)

Spring or well water

Slice as many types of the vegetables as desired and place in sections on a large platter. Pour 1 to 2" of water into the nabe pot

with a strip of kombu (optional) and with soaked and chopped dried shiitake mushrooms, if desired. Bring to a rapid boil on a high

flame and cook until the kombu or mushrooms soften. You need not add any other seasoning to this dish.

Then begin to add the sliced vegetables to the rapidly boiling broth. Add them in separate sections, starting with the harder

vegetables which require the longest cooking time. Slowly add all the rest: most should require only 1-2 minutes of boiling. End

with the sprouts, scallions, and other greens that require only several seconds of cooking. For variety, tofu, noodles, soaked fu,

mochi, or fish may be added. It may be necessary to add more water during cooking as the bubbling broth evaporates.

When finished, this dish should yield a large sectioned pot of bright green, fresh and light vegetables. Serve immediately. If

cooked at the table, vegetables may be eaten continuously and new ones added to the pot. Cook only enough that can be eaten by a

family at one meal to get the maximum freshness and lightness. It should be the main dish at this meal, 2/3 or more of the total

volume of the meal, and grains may constitute 1/3 or less of the remainder of the food.

Dipping Broth:

Nabe cooking broth

Grated ginger (optional)

Toasted nori (optional)

Miso, shoyu, or umeboshi paste

Chopped scallions

The cooking broth is very delicious and refreshing to drink, and it may be used to make a dipping sauce. Heat up a small volume

of the broth and add miso or shoyu or umeboshi paste to taste. Simmer for about 3 minutes. Grate a small amount of ginger and

squeeze in a few drops of juice. Add freshly chopped scallions and small pieces of toasted nori. Pour into a small dipping cup and

dip in vegetables while eating at the table.

Aduki Beans with Squash and Kombu

1. Wash and soak 1/2 cup of azuki beans with a 1-inch square piece of kombu for 2 to 5 hours.

2. Place kombu in bottom of the pot and add chopped hard winter squash such as acorn, butternut, or buttercup. When squash is

not available, substitute onions, carrots, or parsnips.

3. Add azuki beans on top of squash and cover with water.

4. Cook over a low flame until the beans and squash become soft. While cooking, you may need to add cold water for a few times.

5. When beans are 80 percent done, add a few pinches of sea salt.

6. Cover and let cook another 10 to 15 minutes or until all the water has cooked down.

7. Turn off the flame and let the pot sit for several minutes before serving.

Note: During cooking, it is best not to stir the beans.

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