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Miso Stir Fry

This is a vegetarian dish utilizing many vegetables that is full of flavor. The sea vegetable, hijiki, and Healthy Stir-Fry cooking method makes this recipe even healthier than most stir-fries. Don’t be limited to just the vegetables mentioned here. The more variety the better for nutritional value. It gives you a delicious opportunity to enjoy more vegetables in your diet.

Miso Stir Fry Prep and Cook Time: 25minutes

Ingredients:
1 TBS dried hijiki seaweed soaked in 3/4 cup warm water (save water)
1 medium onion cut in half and sliced thick
1 TBS minced fresh ginger
1 medium sized carrot peeled and sliced very thin
2 cups small broccoli florets, about inch pieces
1 cup shredded green cabbage
4 oz firm light tofu, cut into inch cubes
2 TBS light miso dissolved in 2 TBS seaweed water
2 TBS soy sauce
2 TBS rice vinegar
salt & white pepper to taste
1 tsp toasted sesame seeds



Directions:


  1. Begin preparing by rinsing and soaking hijiki seaweed in about cup hot water, and chopping all the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
  2. Heat 1TBS of seaweed water in a non-stick wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium high heat, for 2 minutes stirring constantly.
  3. Add garlic and ginger. Keep stirring 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.
  4. Add cabbage, miso mixed with seaweed water, soy sauce, rice vinegar, hijiki, and tofu.
  5. 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


Healthy Cooking Tips: Make sure your vegetables are cut and ready before you start to stir-fry. This way you can be sure not to over cook them. By slicing your carrots thin and cutting broccoli into small florets they can cook el dente without needing to be blanched first. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. By slicing it thin and only cooking a couple minutes it will be fresh, crisp without tasting raw, and won’t release its liquid.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Miso Stir Fry
1.00 serving
106.82 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 99.43 mcg 124.3 20.9 excellent
vitamin A 5692.16 IU 113.8 19.2 excellent
vitamin C 44.85 mg 74.8 12.6 excellent
tryptophan 0.12 g 37.5 6.3 very good
sodium 852.36 mg 35.5 6.0 very good
manganese 0.70 mg 35.0 5.9 very good
calcium 244.22 mg 24.4 4.1 very good
iron 4.11 mg 22.8 3.8 very good
protein 8.57 g 17.1 2.9 good
dietary fiber 3.93 g 15.7 2.6 good
folate 59.23 mcg 14.8 2.5 good
phosphorus 133.78 mg 13.4 2.3 good
magnesium 46.42 mg 11.6 2.0 good
vitamin B6 (pyridoxine) 0.23 mg 11.5 1.9 good
copper 0.23 mg 11.5 1.9 good
potassium 388.02 mg 11.1 1.9 good
omega 3 fatty acids 0.26 g 10.4 1.8 good
selenium 7.09 mcg 10.1 1.7 good
vitamin B1 (thiamin) 0.13 mg 8.7 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Miso Stir Fry

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This page was updated on: 2002-09-27 13:24:20


For education only, consult a healthcare practitioner for any health problems.


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