Miso is a great way to extra flavor and nutrition to your Healthiest Way of Eating. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand–in fact the more variety, the more nutritional value. Enjoy!
Prep and Cook Time: 25 minutes
- 1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
- 1 medium onion, cut in half and sliced thick
- 1 TBS minced fresh ginger
- 3 cloves garlic, pressed
- 1 medium sized carrot, peeled and sliced very thin
- 2 cups small broccoli florets, about 1/2-inch pieces
- 1 cup shredded green cabbage
- 4 oz firm light tofu, cut into 1/2-inch cubes
- 2 TBS light miso
- 2 TBS tamari (soy sauce)
- 2 TBS rice vinegar
- salt and white pepper to taste
- 1 tsp toasted sesame seeds
- *For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki
- Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
- Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
- Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
- Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don’t worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
- Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
- Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.
- Serve with Brown Rice
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In-Depth Nutritional Profile for Miso Stir-Fry