Give your vegan stir-fry plenty of umpf with a minimum of soy by using chickpea miso for deep flavor and chickpeas in place of tofu or meat.
Add a dollop of miso to your stir fry for rich flavor. Stir it in at the end so the heat doesn't kill the probiotics. Research shows that feeding your gut microbiome or "second brain" with fermented foods like miso and saurkraut may brighten your mood and tune up your intuition. That's powerful stuff! This stir fry also has high fiber chickpeas and plenty of vegetables, which act as prebiotics to feed your microbiome too. Serve Mighty Miso Stir Fry over quinoa or brown rice.
Rate this recipe!
| Servings |
|
Ingredients
- 2 cloves garlic
- 2 teaspoons minced ginger
- 1 large carrot
- 1 stalk broccoli
- 1 pound greens bok choy, spinach, Swiss chard, or pea shoots
- 2 spring onions
- 1 cup shredded cabbage or grated summer squash
- 1 tablespoon miso chickpea or soy
- 2 tablespoons soy sauce or tamari, gluten free if needed
- 2 teaspoons peanut oil
- 2 tablespoons basil leaves optional
Ingredients
|
Rate this recipe!
|
Instructions
- Mince garlic and ginger and set aside. Cut carrots in quarters length-wise and then into 1/4-inch wedges. Rinse greens well, then spin dry in a salad spinner. Cut any thick stems away from the more tender green leaves. Chop stems and cut leaves into 1 inch by 4 inch ribbons. If you spot any flowers or cute little leaves, save a few to top each serving. Cut spring onions into 1/4-inch rounds. Cut broccoli head into florettes. Peel broccoli stem and cut into bite-sized pieces. Cut spring onions into 1/4-inch rounds.
- Put miso and soy sauce in a small bowl and mix until smooth.
- Heat a skillet on medium high heat. Add oil, then add garlic and ginger. Stir and cook until fragrant, about 20 seconds. Add carrots, chopped greens stems, and broccoli, stirring them constantly for about one minute. Add remaining greens. Stir vegetables for about two minutes until greens are wilted.
- Pour soy sauce over vegetables, stir briefly to coat vegetables, then cover to capture steam. Turn heat to low and let vegetables steam for about two minutes until crisp tender. Cut basil leaves into ribbons. Serve at once over hot quinoa or brown rice, topped with basil ribbons.
Recipe Notes
- I use Miso Master Organic Chickpea Miso because we avoid most soy products. I buy mine at Whole Foods but you can order it online. I was thrilled to find out that the world's largest maker of traditional miso is in Rutherfordton, NC.
- Change the recipe above to match what's available at your market. Just cut vegetables into pieces that are the same size so they get done at the same time. Cook sturdy vegetables first, then the tender ones.
