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Kale and Bell Pepper Miso Stir Fry

Kale and Bell Pepper Miso Stir Fry

Another day, another kale recipe! And today we are making a miso stir fry with, of course, kale, and red bell peppers. This is a perfect lunch and dinner recipe for those days when you need a quick but nutrient-loaded meal. 

If you've followed us for a while you probably already know I'm all about kale. It's so good for you, packed with fibre, fatty acids, antioxidants, protein and many vitamins and minerals. 

Since I love kale I have it as much as possible and it ends up being a big part of my diet. A lot of recipes I share with you also contain a lot of kale. For this reason, I always suggest buying organic kale if possible. 

Let me build up on that a bit more. 

Is better to avoid certain kinds of food because of the high concentration of pesticides on them. For obvious reasons, a coconut won't be as contaminated as a green leafy veggie which is more exposed and you are eating the whole thing. 

But before ditching a veggie for good, we need to analyse the pros and cons of doing so. For example, on one side, we well know leafy greens are among the most nutritious vegetables you could eat. But on the other, darker side, they are also among the most pesticide contaminated.

In this case, I felt I was giving up on too much by saying bye-bye to kale for ever. Instead, I rather buy organic kale since I cook with it so often. I can choose to buy other less contaminated veggies and just be really diligent when washing them. 

Properly washing veggies makes a big difference. I now use a special washing liquid to clean my produce. I first heard of it when I lived in China and it is super handy. In my home country this is not a thing since food safety is really good, and you can even find affordable organic food if you buy seasonally. 

To sum it up:

  • Buy organic leafy greens or whatever veggies/fruits you eat on a regular basis.
  • Wash your fresh produce thoroughly.
  • Find the list of the most pesticide contaminated food around you and try to avoid it as much as possible.  

Ok, back to our recipe! 

We've cooked many stir fries, but this one is slightly different. A while ago I made Cold Soba Noodles with Miso Sauce and I was hooked with the taste that miso paste gave to my meal. 

That dish inspired me to make this miso stir fry recipe. Cooking with miso paste is great, you really don't need much more than that and it is super flavourful. This makes cooking a lot more simple and that's what we're all about.

Our miso stir fry is an all-in-one meal; colourful, nourishing, easy to make, and incredibly delicious. It has less than 354kcal per serving and about 13g of proteins. The best part is that you only need 10 ingredients and 20 minutes to have it ready.

Ingredients
7
Prep time
5 minutes
Total time
Category: Lunch, Dinner
Serves: 2
Allergens: Quinoa, Soy

Ingredients

For the Stir Fry

  • 2 dashes black pepper
  • 2 cloves garlic (minced)
  • 10 cups kale (washed and stems removed)
  • 1 tbsp miso paste
  • 2 medium red bell pepper (washed and sliced)
  • 1 small red onion (sliced)
  • 1 tbsp sesame seeds
  • 1 tablespoon toasted sesame oil

For the quinoa

  • 12 cup quinoa
  • 1 cup water

Directions

  1. Boil the quinoa for about 20 minutes until soft.
  2. Use a frying pan and heat up the oil, add the onion and saute for about 3 minutes.
  3. Add the garlic and bell pepper and saute for another 5 minutes.
  4. Add the miso paste and stir in properly, add the kale and stir fry for another 3-5 minutes until the kale is soft.
  5. Before serving add the sesame seeds and pepper, adjust taste and serve with some quinoa on the side or mix everything, enjoy!

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