A gut nourishing bowl of fragrant miso rice, vegetables and fried tofu with a mint kefir dressing. High in protein, fibre and probiotics from the miso paste and kefir.
How do I make a nutritionally balanced meal?
The key to balanced, healthy meals is really quite simple. Combine protein, fibre and fat and you have yourself a meal that will provide energy and vitality and keep you reaching for the choccy biscuits mid afternoon.
This Miso Tofu Fried Rice also contains probiotics from the red miso paste and kefir. Probiotics are the good bacteria we should all be consuming to aid gut health and reduce inflammation. Goodbye bloated tum!
The ingredients
Miso also adds a lovely umami flavour to meals. This miso rice is fragrant and smoky from the garlic, paprika and tamari sauce. I have been eating it at least once a week over summer. You can get creative and use any leftover vegetables in your fridge such as corn, mushrooms or aubergine.
How do I cook with miso?
To ensure you get all the nutritional benefits from the miso, take the rice off the heat for a couple of minutes and then stir through the miso paste. This ensures you don’t kill off all the gut healthy, probiotic goodness which can be damaged when overheated.
Leave a comment and let me know how you get on making this Miso Tofu Fried Rice. I would love to see your creations over on instagram!
more healthy dinner recipes
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Crispy gnocchi with lemon asparagus
bbq tofu tacos with avocado cream
Miso Tofu Fried Rice
Ingredients
- 396 g 1 block tofu
- 2 tbsp cornflour
- 1 tbsp rapeseed oil
- 1 red pepper diced
- 2 garlic cloves minced
- 250 g pouch microwave brown / wholegrain rice
- 125 g frozen peas
- 1 tbsp red miso paste
For the sauce:
- 2 tbsp maple syrup
- 2 tbsp tamari
- Juice from 1 lime
- 1 tbsp tomato puree
- 1 tbsp paprika
- 2 tbsp water
For the mint dressing
- 30 mls kefir can use dairy free if vegan
- Small handful fresh mint finely chopped
Instructions
- Drain the tofu and wrap in a clean tea towel. Gently press for 30 seconds to remove the excess water. Slice the tofu into 1 inch cubes. Place in a large bowl and coat with the cornstarch.
- Add the oil to a large frying pan over a moderate heat. Cook the tofu for 5-7 minutes, turning often to sear all sides.
- While the tofu is cooking, prepare the sauce by adding all the ingredients to a bowl. Whisk until well combined.
- When the tofu is crisp, add the red pepper and garlic and fry for 2 minutes. Then pour over the sauce, brown rice and peas. Cook for 3 minutes.
- Turn off the heat and allow to rest for 2 minutes. To thin out the miso paste, whisk together with a teaspoon of water then stir through the rice.
- Serve and drizzle over the mint dressing.