This recipe is easy and flexible. To be honest, Miso lasts like forever!! I mean not forever but it has a long expiry date. You can never go wrong with this recipe. Who stuffs up stir-fry?? Yeah right, my point exactly.
Miso is made out of fermented soy beans. Fermented foods are good for the gut because they feed the healthy bacteria in our large intestines. There are a plethora of literature on the benefits of Miso which you can read and get acquainted with. Just ensure you don’t overcook Miso and kill the probiotics.
I am using broccoli in this recipe. A quick fact about cruciferous vegetables is that they have cancer-fighting compound called sulforaphane. In order to enjoy this benefit, we need chop up the vegetables at least 45 min ahead of cooking. I learnt this from Dr Micheal Greger‘s video.
100g of this dish has approximately 138 calories:
Dry ingredients for stir -fry:
1 packet of Soba Noodles
1 packet of very firm tofu
351g Broccoli – chop 45 minutes ahead of cooking
1 Red chili
3 cloves of Garlic
1 tsp of oil
Sesame seeds to garnish (optional)
3 tbsp Water
1 tbsp Dark soy sauce
1 tbsp White Miso paste
1 1/2 tbsp Brown rice syrup – you can use honey, maple syrup or agave.
Mix the sauce ingredients well in a bowl.
Slice the tofu into desired shape and coat them in the sauce.
Preheat the oven to 180 degrees in fan-force setting and bake the tofu for 20 to 30 mins. You might notice the edges of the tofu turning darker. This is because of the sugar syrup.
In a hot frying pan or wok, add 1 tsp of oil. Add garlic and chili. Saute for 1 min.
Add the mushrooms and cook till they have browned.
Add the rest of the vegetables in the dry ingredient list and cook them till they become tender.
Add the remaining sauce, and cook for 1 – 2 mins.
Cook Soba noodles according to the packet instruction. Its very similar to cooking pasta, except do not add salt to the water.
Add cooked Soba noodles to the stir-fry and mix well.
Garnish with sesame seeds and serve with the miso baked tofu.