This One-Pot Sumo Meal Makes Healthy Eating Effortless

Video Description

📬 Join the newsletter here 👉 https://subscribepage.io/danmartin CHANKO NABE (3 VERSIONS) A balanced Japanese hot pot built around protein, vegetables, and a miso broth. Serves 4 generously, or up to 6 with rice or noodles. 1. PESCATARIAN CHANKO NABE Prawn Meatballs, Cod, Vegetables, Miso Broth Ingredients Broth 1.4 L water 1 strip kombu (5–7 g) or kombu dashi powder 2–3 tbsp white miso (to taste) 2 tbsp soy sauce 4 tbsp mirin (to taste) 1–2 cloves garlic, minced Prawn Meatballs 300 g raw prawns 30 g panko 2 tbsp spring onion, finely chopped 1 clove garlic, minced 1 tbsp corn or potato starch 1 small egg 1 tsp sesame oil ½ tsp salt Vegetables & Protein 2 cod fillets (80–100 g each) 300 g napa cabbage (white + leafy parts) 150 g leek 120 g carrot 100 g shiitake mushrooms (stalks removed) 100 g enoki mushrooms (or other mushrooms) 200 g bok choy or any leafy green 300 g silken tofu Finish 10 g butter 1 tbsp toasted sesame seeds, crushed or ground Prep (before heating) Carrots: thinly sliced (3–5 mm rounds or half-moons) Leeks: cut into 4 cm lengths Napa cabbage: rough 4 cm strips (use both white and leafy parts) Shiitake: stalks removed Bok choy: leave whole Portion cod and tofu Prepare prawn meatball mixture How to Prepare the Prawn Meatballs Blitz prawns in a food processor until smooth and sticky. Transfer to a bowl and gently mix in remaining ingredients until just combined. The mixture should be soft but hold its shape. Rest 5–10 minutes if possible. Method 1. Bring water and kombu to a gentle boil. Remove kombu, add garlic, soy sauce, and mirin. 2. Lower to a gentle simmer. Shape and poach meatballs until they float. Remove and set aside. 3. Bring broth to a steady boil. Add carrots, leeks, shiitake, and cabbage whites. Cover and boil 5–7 minutes. 4. Lower to a simmer. Add meatballs back, cod, enoki, leafy cabbage, and bok choy. Cook 3–5 minutes. 5. Turn heat off. Whisk miso with hot broth, return to pot. Add tofu, butter, and sesame. Top up with hot water if the liquid ever looks low — this depends on the stage of cooking. 2. CHICKEN CHANKO NABE Same vegetables, prep, and cooking method as above. Changes Meatballs: 350 g chicken mince, plus 1 tsp grated ginger Broth: 1 L water + 400 ml chicken stock (or bouillon) No butter at the end 3. VEGETARIAN / VEGAN CHANKO NABE Same vegetables, prep, and cooking method. Changes Meatballs: 200 g rehydrated TVP, blitzed, with panko, garlic, ginger, starch, salt, and flax egg (or egg) Protein: 400 g firm tofu (momen) Finish with toasted sesame oil instead of butter Serving Serve as-is, or with rice or udon either on the side or added at the end. Adding grains directly to the broth is traditional, but increases sodium intake.