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Miso Healthy Sauté
Miso is a great way to extra flavor and nutrition to your Healthiest Way of Eating. This versatile Healthy Sauté 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

Ingredients:

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 Sauté 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, soy sauce, 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

Nutritional Profile

Miso Stir Fry
1.00 serving
(159.86 grams)
Calories: 107

NutrientDRI/DV

 vitamin K110%

 vitamin A63%

 vitamin C60%

 manganese35%

 copper26%

 calcium24%

 iron23%

 phosphorus19%

 protein17%

 fiber16%

 folate15%

 vitamin B614%

 selenium13%

 chromium12%

 magnesium12%

 potassium11%

 vitamin B111%

 vitamin B211%


 molybdenum11%

 zinc10%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Miso Healthy Sauté is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Miso Stir Fry
1.00 serving
159.86 grams
Calories: 107

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 99.43 mcg 110 18.6 excellent
vitamin A 569.38 mcg RAE 63 10.7 excellent
vitamin C 44.85 mg 60 10.1 excellent
manganese 0.70 mg 35 5.9 very good
copper 0.23 mg 26 4.3 very good
calcium 244.22 mg 24 4.1 very good
iron 4.11 mg 23 3.8 very good
phosphorus 133.78 mg 19 3.2 good
protein 8.57 g 17 2.9 good
fiber 3.93 g 16 2.6 good
folate 59.23 mcg 15 2.5 good
vitamin B6 0.23 mg 14 2.3 good
selenium 7.09 mcg 13 2.2 good
chromium 4.26 mcg 12 2.1 good
magnesium 46.42 mg 12 2.0 good
molybdenum 4.99 mcg 11 1.9 good
potassium 388.02 mg 11 1.9 good
vitamin B1 0.13 mg 11 1.8 good
omega-3 fats 0.26 g 11 1.8 good
vitamin B2 0.14 mg 11 1.8 good
zinc 1.14 mg 10 1.7 good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Miso Healthy Sauté

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