Gobo Stir-Fry

Ugly fruits and vegetables are on trend in the culinary community, as more and more people are stepping out of their comfort zones to try foods that, visually, are a little … scary. 

Case in point: The fibrous root vegetable gobo. 

“You shouldn’t be afraid to try gobo!” says Sayuri Asano, a registered dietitian with Kapiolani Medical Center for Women & Children. 

“It’s a food; it’s not going to bite you!” Asano laughs. “Even if a food doesn’t look ‘pretty,’ you never know what to expect – you may be pleasantly surprised!” 

Also known as burdock, gobo originated in Northern Asia and is a popular ingredient in Japanese cuisine. It has a crisp, sweet taste that when cooked takes on a flavor similar to that of an artichoke. 

“Gobo is a good source of fiber,” Asano says, adding that it also is high in potassium but low in sodium and calories. 

This extremely versatile vegetable can be served multiple ways – boiled, roasted, stewed, braised – you can even slice the root into thin slivers and bake it to make a healthy chip-like snack! 

Below, Asano shares her favorite way to serve gobo – finely shredded and mixed with carrots, shirataki and soba sauce. 

“When making Gobo Stir-Fry, if you do not care for the crunchy texture of the gobo, add a little more liquid and simmer a little longer,” Asano suggests. “Also, you can add chili pepper flakes for extra spiciness.” 

Gobo Stir-Fry

Appetizer: Serves 10

Entrée: Serves 3

Ingredients:

1 1-pound package frozen kinpira mix (if using fresh vegetables, approximately 2 gobo, shredded, and 1 large carrot, shredded)

1 package shirataki noodles

1/2 pound lean ground chicken, pork or beef

1/4 cup soba sauce (concentrated sauce)

1/4 cup green onion, chopped

Sesame seed oil, to taste

Sesame seeds, to garnish

Directions:

1. Wash shirataki well with hot water and chop it short.

2. Toss ground meat in a nonstick stir-fry pan and stir and cook well.

3. Add kinpira mix and cook until vegetables become soft.

4. Add chopped shirataki and cook well.

5. Add soba sauce and 2 tablespoons water. Simmer until sauce thickens.

6. Remove from heat and serve with green onion, sesame seed oil and sesame seed.

Nutritional information per appetizer serving (2.5 ounces):

Calories: 70; Carbohydrates: 3g; Protein: 5g; Total Fat: 3g

Nutritional information per entrée serving (6 ounces):

Calories: 170; Carbohydrates: 20.5g; Protein: 11.5g; Total Fat: 7.5g

Published on: October 14, 2015