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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!
Miso Healthy Sauté Prep and Cook Time: 25 minutes



  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


 vitamin K110%








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

World's Healthiest
Foods Rating
vitamin K99.43 mcg11018.6excellent
vitamin A569.38 mcg RAE6310.7excellent
vitamin C44.85 mg6010.1excellent
manganese0.70 mg305.1very good
copper0.23 mg264.3very good
calcium244.22 mg244.1very good
iron4.11 mg233.8very good
phosphorus133.78 mg193.2good
protein8.57 g172.9good
folate59.23 mcg152.5good
fiber3.93 g142.4good
vitamin B60.23 mg142.3good
selenium7.09 mcg132.2good
chromium4.26 mcg122.1good
molybdenum4.99 mcg111.9good
magnesium46.42 mg111.9good
omega-3 fats0.26 g111.8good
vitamin B10.13 mg111.8good
vitamin B20.14 mg111.8good
zinc1.14 mg101.7good
World's Healthiest
Foods Rating
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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