Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
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:
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 362kcal per serving and about 13g of proteins. The best part is that you only need 10 ingredients and 20 minutes to have it ready.
For the Stir Fry
For the quinoa
|Amount Per Serving|
|Calories 362||From Fat 120|
|% Daily Value*|
|Total Fat 13g||20.5%|
|Saturated Fat 2g||9%|
|Trans Fat 0g|
|Total Carbohydrate 51g||16.9%|
|Dietry Fiber 10g||41.5%|
|Vitamin K2 0.47µg||0.5%|
|Vitamin A 11733.56IU||234.7%|
|Vitamin B-12 0.01µg||0.1%|
|Vitamin B-6 0.93mg||46.3%|
|Vitamin C 252.97mg||421.6%|
|Vitamin D 0IU||0%|
|Vitamin E 4.27mg||14.2%|
|Vitamin K1 573.52µg||716.9%|
|Folic Acid 0µg|
|Pantothenic acid 0.9mg||9%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.