Recipe of the Week - Miso Stir Fry

Recipe submitted by Cornelia O'Leary of NatureWise Farm

Topical recipe
This recipe is chosen this week because of its presently topical ingredients, namely, iodine containing miso, marine vegetables and the flexibility of including any other vegetables of your choice .

Miso Stir Fry
Serves 4. Preparation time: 30 mins.
If you don’t want the seaweed, just substitute with green leafy vegetable of your choice.
Use as many fresh local organic ingredients possible for better taste and nutritional value.
3 ozs tofu (can be substituted with light meats such as cooked chicken, duck, turkey or pork)
1 Tbsp. marine vegetables/seaweed such as arame
1Tbsp grated fresh ginger
2 cloves garlic
1 medium sized carrot
1 medium sliced onion
1 cup shredded collard, kale or cabbage
2 cups broccoli
2 Tbsp. soy sauce
2 Tbsp. rice vinegar
2 Tbsp. miso dissolved in 2 Tbsp. seaweed water
2 tsp cooking oil or 1/2 oz butter
1 tsp chopped walnuts or toasted sesame seeds
Salt and pepper to taste

You will need:
1 wok or large skillet.
Press the garlic and chop the onion and allow to sit for 10 mins.
Rinse and soak the seaweed for about 10 mins. Then squeeze and remove the seaweed and save the water and mix with the miso.
Prepare the other vegetable ingredients; peel and slice carrots very thin, chop broccoli to about ½ inch pieces. Shred the green leafy vegetables.
Cut the tofu into ½ inch cubes.
Heat half the butter or cooking oil in the wok or skillet. Add the chopped onions and sliced carrots and stir-fry under a medium heat for 2 mins stirring continually.
Add the garlic and ginger. After 2 mins add the broccoli and stir-fry for another 2 mins.
Add the remaining ingredients; leafy vegetables, slowly add the miso in seaweed water (taking care to avoid causing it to spit), followed by the rice vinegar, soy sauce, seaweed and tofu.
Stir fry for another 2 mins adding salt and pepper to taste. Sprinkle with nuts or sesame seeds and serve.


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