について Motsu Nikomi (Stewed Offal)
Stewed pork or beef offal in miso — izakaya soul food
How to Make Motsu Nikomi (Stewed Offal) – Traditional & Healthy Version
Motsu Nikomi, a classic Japanese comfort dish, features tender beef or pork offal simmered with seasonal vegetables in a savory miso-based broth. Originating from izakaya (Japanese pubs) and beloved across Japan, this warming stew is celebrated for its deep umami flavors and satisfying texture. Traditionally enjoyed on chilly evenings, Motsu Nikomi beautifully highlights the resourcefulness of Japanese cuisine, using every part of the animal and infusing it with aromatic ingredients like negi (Japanese green onion), konnyaku, and fresh ginger. The taste is rich yet clean, with the offal absorbing the mellow miso and sweet sake, balanced by the freshness of daikon and carrot. Each spoonful offers a comforting blend of savory notes, making it a popular choice for gatherings and family dinners. Motsu Nikomi is not only a testament to Japanese culinary tradition but also a great choice for health-conscious eaters, as it’s packed with protein, nutrients, and fiber. Whether served as a main course or a hearty appetizer, this dish brings authentic Japanese flavors to your table, perfect for those seeking both taste and nourishment.
材料(1 medium bowl (approx. 300g) per person分)
- 200g Beef or pork offal (motsu) (pre-cleaned (shiro-motsu preferred))
- 100g Daikon radish (peeled and sliced)
- 1 small Carrot (peeled and sliced)
- 50g Konnyaku (torn into bite-size pieces) - オプション
- 1 stalk Japanese green onion (negi) (diagonally sliced)
- 1 thumb Ginger (sliced)
- 2 tbsp Miso paste (preferably red miso)
- 2 tbsp Sake (cooking sake)
- 1 tbsp Low-sodium soy sauce (shoyu)
- 400ml Dashi stock (homemade or instant)
- 1 tsp Sugar (or mirin for sweetness) - オプション
- 50g Tofu (firm, cubed (optional)) - オプション
作り方
- 1
Bring a pot of water to boil. Blanch the offal for 1–2 minutes to remove excess fat and odor. Drain and rinse thoroughly.
5 minutes
Blanching is essential for a clean, non-gamy flavor.
- 2
In a clean pot, combine dashi stock, sake, and ginger slices. Bring to a gentle simmer.
3 minutes
Ginger helps mellow the offal's aroma and adds warmth.
- 3
Add blanched offal, daikon, carrot, and konnyaku. Cover and simmer over low heat until vegetables are tender and offal is soft.
10 minutes
Cut vegetables evenly for uniform cooking and presentation.
- 4
Skim any foam or impurities from the surface to keep the broth clear.
2 minutes
A clean broth enhances both flavor and appearance.
この料理が健康的な理由
This dish is an excellent choice for anyone seeking a wholesome, nutrient-packed dinner. Offal is lean, high in protein, and full of vitamins and minerals often lacking in modern diets. The use of fiber-rich vegetables and konnyaku supports satiety and gut health, while the miso-based broth is lower in fat and calories compared to cream-based stews. Its balance of protein, fiber, and micronutrients makes Motsu Nikomi a smart, healthy meal option.
Motsu Nikomi is rich in protein, B vitamins (especially B12), and essential minerals like iron and zinc due to the offal. The inclusion of daikon, carrot, and konnyaku adds fiber and antioxidants, supporting digestive health and immune function. The broth, made with dashi and miso, offers umami while keeping fat and calories moderate. Using low-sodium soy sauce and minimal sugar helps manage sodium and calorie intake, making this dish suitable for a balanced, nutrient-dense meal.
プロのヒント
- 💡Ask your butcher for pre-cleaned offal to save prep time and ensure quality.
- 💡Let the stew rest for an hour after cooking—the flavors deepen with time.
- 💡Garnish with shichimi togarashi (Japanese chili powder) for a spicy kick.
保存と提供
Store leftover Motsu Nikomi in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat, avoiding boiling to preserve the flavors and texture.
最適な提供方法: Dinner
栄養成分
| 栄養素 | 100gあたり |
|---|---|
| エネルギー | 130.0 kcal |
| タンパク質 | 12.0 g |
| 炭水化物 | 6.0 g |
| 総脂質 | 7.0 g |
| 食物繊維 | 1.0 g |
