Beware, you might get inspired to cook up a storm after reading this post. If you are, share with us recipes you have that call for micro-veggies by e-mailing Anna at firstname.lastname@example.org.
Tuna Poke with Micro-veggies
The warmer spring air has me yearning to plant, seed, sprout, and grow something. However, city dwelling doesn’t always lend itself well to such endeavors. Don't despair, all that means is that you need to get creative. There are plenty of plants that you can grow with limited space or even indoors, which leads me to the topic of today’s post — micro-veggies — my new edible project. As their name implies, micro-veggies are small and don’t require much space, which makes them ideally suited for urban living.
Not only are micro-veggies easy to grow, they’re highly nutritious, big on flavor, and a great way to add veggies and nutrients to just about any dish. Researchers at the USDA and University of Maryland, College Park (my alma mater, Go Terps!), looked at four groups of vitamins and other phytochemicals – including vitamin C, vitamin E, and beta carotene — in 25 varieties of micro-veggies. They found that leaves from almost all of the micro-veggies had four to forty times more nutrients than the mature leaves of the same plant. So, micro-veggies are not only tasty, but highly nutritious.
Despite their size, micro-veggies pack a lot of flavor. I love the spiciness/pepperiness of broccoli rabe, arugula, and radish micro-veggies. Onion micro-veggies add a subtle oniony flavor to dishes. Sunflower, beet, amaranth, mustard, buckwheat…there's a micro-veggie for everyone.
Today, I’ve created a tuna poke (pronounced poh-kay). Poke is a diced/chopped raw fish dish, of which there are numerous interpretations/variations, found across the Hawaiian islands. My tuna poke consists of sushi grade tuna seasoned with tamari, sesame oil, and yuzu juice (not traditional, but I like the floral, citrus notes the yuzu imparts), sweet onions, and seaweed topped with an assortment of micro-veggies. It’s incredibly easy and quick to pull together, yet is certain to be a crowd pleaser with its fresh, clean flavors.
Tuna Poke Topped with Micro-veggies
2 teaspoons olive oil
1/2 cup applewood smoked dulse
5 teaspoons tamari
3 teaspoons sesame oil
3 teaspoons yuzu juice
1/2 cup diced sweet onion (Vidalia or Maui)
2 teaspoons sesame seeds (white, black, or a mix)
1/2 cup rehydrated wakame, roughly chopped
1 teaspoon togarashi
Pinch red pepper flakes, more or less to taste
1 pound sushi grade tuna, cut into 1/2-inch cubes
Micro-veggies for topping
Heat oil in a skillet. When hot, add the dulse and cook until crispy, about 1 minute. Roughly chop. Set aside.
In a mixing bowl, combine the tamari, sesame oil, yuzu juice, onion, sesame seeds, wakame, togarashi, red pepper flakes, and tuna. Gently toss to combine.
Transfer to a serving bowl. Top with the crispy dulse and micro-veggies.
A big thank you to Linda of Wild Greens & Sardines for this amazing recipe!
Happy recipe testing and food tasting!