Miso Stir Fry
When I make a stir fry I use whatever veg I have in. Most veggies work: spring onions, onions, carrots, greens, cauliflower, broccoli, butternut squash, mushrooms, peppers, beans, bean sprouts, sweet corn….. the list is long. Chop the veg depending on their cooking time: so for example onion needs to be finely sliced but butternut squash can be left more chunky. I tend to just throw all the veg in together.
I stir fry without oil: to do this heat your non stick pan on a high heat and add your veg. Keep the veg moving constantly and as it starts to stick add a little water. You need to give it your full attention else it may burn so prep everything before you start to cook. If you’d prefer to stir fry with oil I’d recommend using rapeseed oil.
Serve your stir fry with some legumes (such as tofu, tempeh, green peas (frozen work brilliantly) or edamame (again I buy frozen)), and whole grains (such as brown or black rice, whole wheat noodles, brown rice noodles or soba (buckwheat) noodles). I usually add nuts or seeds too for some whole food fats (crushed peanuts and walnuts work well).
Free from: oil
Gluten, wheat free: choose rice or soba noodles to serve, use Tamari instead of regular soya sauce
Nut free: omit nuts
Soya free: choose green peas instead of tofu, tempeh or edamame
This is a vegan recipe
- 1 tsp miso paste
- 1 tsp date syrup or date sugar
- 1 tsp rice wine vinegar
- 2 tbsp water
- 1/2 tsp Chinese 5 spice
- 1 clove garlic (sliced)
- 1 inch sized piece of ginger (peeled and chopped)
- loads of veg (chopped)
- legumes (tofu, tempeh, frozen green peas or frozen edamame)
- soy sauce (optional)
- nuts or seeds (optional)
- rice or noodles
Mix all the sauce ingredients together to form a smooth paste. If using tofu or tempeh you may want to marinade this in the sauce. You can leave it overnight or for just a few minutes depending on how organised you are!
Heat a nonstick wok (or other large pan) to a high temperature. Add the garlic, ginger and the veg. Stir constantly and add a splash of water if the veg starts to stick.
Add sauce and legumes (tofu, tempeh, frozen green peas or frozen edamame).
Cook for a few minutes more then take off the heat. Season to taste with soy sauce, mix with cooked rice or noodles, and top with broken nuts or seeds.