Easy miso and black garlic sauce

The beauty of black garlic

Let’s begin by introducing one of the principal ingredients in this miso and black garlic sauce recipe: black garlic. After all, it’s not yet quite as well-known as its creamy-coloured cousin. As you’ve probably guessed from the name, black garlic has dark, charcoal-hued cloves rather than white ones. However, it doesn’t grow that way. The change in colour is because of a process called the Maillard reaction.

Making black garlic involves ageing the ingredient in a hot and humid environment for several weeks. As well as changing their shade, this also alters the texture, aroma, and flavour of the cloves. They become sweeter, more delicate in scent, and tangier — a little like molasses or balsamic vinegar. At the same time, the cloves turn softer, chewier, stickier, and denser, akin to a dried fig. All of which gives this black garlic sauce recipe a distinctive and delicious taste.

While we’ve used an extract in this garlic miso sauce, it’s possible to make your own black garlic at home. All it requires is a rice cooker (or a slow cooker) and some patience! Clean a few bulbs of garlic and pop them in a rice cooker that’s set to ‘keep warm’. Over a period of two or three weeks, you should notice the skin become looser, darker, and more papery. Meanwhile, inside, the cloves will be softening and turning inky black. Once they’re chewy, they’re ready to use in a black garlic sauce recipe or similar dish!

But the ingredient’s unique taste and texture isn’t the only reason to give black garlic puree a try. It also has the potential to support our wellbeing.

Black garlic health benefits

Tucking into this miso and black garlic sauce recipe could have several positive effects on wellness. One reason for this is that black garlic is rich in antioxidants, which protect our cells from free radical damage.(1) Known as oxidative stress, it can raise the risk of developing certain chronic diseases. It even contributes to signs of ageing.

The process of making black garlic also produces a compound called S-allyl cysteine, or SAC. This helps the body to absorb more allicin, which is another active compound found in garlic. Allicin relaxes blood vessels and improves blood flow, supporting cardiovascular health by lowering blood pressure.(2) SAC might have neuroprotective properties too, guarding against cognitive decline and memory loss.(3) As a result, black garlic paste could have the potential to help treat conditions such as Parkinson’s and Alzheimer’s.(4) However, we need further research to confirm this.

There’s also the possibility that a black garlic sauce recipe like this one could be good for your immune system. For instance, studies suggest that the ingredient may be able to stimulate certain types of immune cells.(5) What’s more, it can help to tackle inflammation by inhibiting the production of inflammatory cytokines.(6) As with oxidative stress, experts have linked chronic inflammation to several harmful conditions.

Preliminary research indicates that there are many more potential benefits of black garlic. These include assisting with blood sugar management, supporting liver health, and reducing the risk of heart disease. And it isn’t the only impressive ingredient in our miso and black garlic sauce recipe…

More about miso

In case you’re not familiar with the other key component of this black garlic sauce recipe, let’s talk about miso. Common in Japanese cooking – most notably miso soup – miso is a fermented soybean paste with a rich umami taste. You only need to use a small amount of it to add a unique depth of flavour to your dishes.

Miso comes in several varieties, enabling you to choose the style that best suits the meal you’re using it in. These include white miso (a sweeter, milder type) and red miso (a darker, more concentrated version that’s fermented for longer). Both work well in this miso and black garlic sauce recipe, so why not experiment and see which you prefer? Alternatively, try making your black garlic sauce recipe with genmai (brown rice) miso or mugi (barley) miso. Each will bring a slightly different – but still delicious – flavour profile to the plate.

Of course, taste isn’t the only reason we’ve used miso in our black garlic sauce recipe. This rich and complex ingredient is also bursting with potential wellness benefits. Here’s how it could help to support your wellbeing.

Miso’s amazing health benefits

For starters, miso brings a wealth of nutrients to this black garlic sauce recipe. It’s high in vitamin K, sodium, and manganese, as well as isoflavones and all the essential amino acids we need. Even better, the fermentation process makes it easier for the body to absorb these nutrients.

Isoflavones act as antioxidants, plus may work to support bone mineral density and alleviate symptoms of the menopause.(7) What’s more, research indicates that eating soybeans – the main ingredient in miso – could have a positive influence on cardiovascular health.(8) That’s because they help to lower cholesterol levels and reduce the risk of heart disease.

And it’s not only the soybeans that are responsible for miso’s wellness-promoting effects. Fermentation encourages the growth of beneficial bacteria, so consuming fermented food results in a more diverse and flourishing gut microbiome. This has many advantages for human health. For instance, as well as aiding digestion, it supports the functioning of the immune system.(9) Garlic miso is a particularly good combination in this regard, because garlic is also useful for immunity. All of which makes this miso and black garlic sauce recipe an excellent choice if you’re feeling under the weather.

Interestingly, eating fermented foods such as miso might have advantages for our cognitive health too. Studies suggest they may offer neuroprotective effects, helping to support cognitive functions like memory and even easing depression and anxiety.(10) This is largely thanks to the interaction between the gut and the brain. While we need further investigation to clarify these findings, the results so far are promising.

In our opinion, that’s a lot of persuasive reasons to use miso in a black garlic sauce recipe!

The benefits of black seed oil

The final ingredient we want to talk about in this black garlic sauce recipe is the black seed oil. Made from black cumin seeds, it brings a peppery flavour and aroma to the plate that we think you’ll love. And – you’ve guessed it – it’s got some potential health benefits of its own to add as well.

Black seed oil possesses impressive anti-inflammatory properties, possibly reducing the risk of developing chronic conditions like diabetes and heart disease.(11) On top of which, it contains three potent antimicrobial compounds – thymoquinone, thymohydroquinone, and thymol – that could help fight germs.

Another advantage of using black seed oil in this black garlic sauce recipe is its positive influence on blood sugar. Research indicates the ingredient may be able to lower fasting and post-meal blood glucose levels, as well as insulin resistance.(12) Along similar lines, black seed oil could lessen the risk of developing metabolic syndrome. For example, one study found that, in addition to blood sugar, it reduced blood pressure and cholesterol levels.(13)

Black seed oil may even support healthy weight management by decreasing appetite and body fat.(14) Naturally, its effectiveness in this regard will depend on what you serve your miso and black garlic sauce recipe with!

How to make this miso and black garlic sauce recipe

Not only is this miso and black garlic sauce recipe delicious and nutritionally rich, it’s also easy to make. Start by adding two tablespoons of both miso paste and peanut butter to a medium-sized bowl. Personally, we find that smooth peanut butter works better than crunchy. If you prefer, you can use another nut butter to give the sauce a slightly different flavour profile.

Next, sprinkle in a pinch of sea salt (this is optional, as miso is already quite salty). Follow this with a teaspoon each of rice vinegar and sesame seed oil, plus a dash of black seed oil. Then add 8-10 drops of our black garlic extract to the mix. Stir everything together until it’s uniform in colour and texture.

Now we turn this from a miso and black garlic paste into a miso and black garlic sauce recipe! You’re going to pour in about a quarter of a cup of water, a few tablespoons at a time. Each time you add some water, mix the sauce together slowly. Keep going until your miso and black garlic sauce recipe has reached your desired consistency. This enables you to adjust the thickness to suit your tastes and the dish you’re using it in. However thick you make it, the sauce should have a creamy texture, with no lumps. Then it’s ready to serve!

Introducing our black garlic extract

We mentioned above that it’s possible to make your own black garlic puree to cook with. However, we find it more convenient to opt for an extract. That’s because it’s quicker to obtain, guaranteed high quality, and easier to use in this black garlic sauce recipe. All you have to do is squeeze a few drops into the bowl!

Our team creates our organic black garlic extract in small batches from the finest garlic grown in France’s Occitanie region. They steam it at 60-75°C in carefully controlled humidity for two or three weeks, then put it through a cold extraction process. We pour the resulting extract into recyclable glass bottles and ship it to you at home. Rest assured that we don’t dilute it, or mix in any solvents or other additives.

We love this miso and black garlic sauce recipe, but there are plenty of other ways to enjoy the extract. You can take it neat by popping 8-10 drops under your tongue, or mix it into water or juice. Having said that, enjoying it with meals is the optimal choice as it helps you absorb more of its nutrients. It should complement any dish that you would use normal garlic in, from soups and stews to risottos and pasta.

All about our black seed oil

The black seed oil might be more of a silent partner in this black garlic sauce recipe, but its quality is still key. That’s why we source ours directly from sustainable farmers in Egypt. They cultivate the plants using only organic techniques, then harvest the seeds and cold-press them in small batches. This preserves their nutrients while extracting the oil.

Like the black garlic, our team pours this oil into environmentally friendly glass bottles to keep it fresh. And, as always, there are no additives – such as artificial flavourings or preservatives – in our organic black seed oil. In addition to this black garlic sauce recipe, you might enjoy drizzling some over pasta dishes, salads, or stews. It doesn’t like to be heated, so we recommend adding it at the end! Alternatively, take a spoonful neat for a quick burst of immunity support.

Serving suggestions for this black garlic miso sauce

So, now you know how to make this miso and black garlic sauce recipe, and why it’s so good for you. But what’s the best way to enjoy it? Pretty much any way you want to! While it naturally lends itself to Japanese cooking, you’re by no means limited to this. Personally, we love serving it with fresh or baked vegetables and rice dishes, plus using it as a salad dressing. It also works beautifully for marinating or drizzling over tofu, and as a dipping sauce for soba noodles. The only limit is your imagination, so have fun with it and unleash your culinary creativity!