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Food, Recipes

Miso Stir-Fry

Miso Stir-Fry

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!

Miso Stir-FryMiso Stir-Fry

Prep and Cook Time: 25 minutes

Ingredients:

  • 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

Directions:

  1. Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
  2. 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.
  3. 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.
  4. 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.
  5. Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
  6. Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.

Serves 6

Serving Suggestions:

  • Serve with Brown Rice

Printer Friendly Version of Miso Stir-Fry

In-Depth Nutritional Profile for Miso Stir-Fry

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