Thursday, September 2, 2010

Broccoli Miso Stir-Fry

Most of the time I eat until I am full, more often than I would like I continue to keep eating even after I am full. But the point is I eat to feed myself. End of story. But there are other times, when I eat something I know is good for me and looks attractive, I feel not only fed but nourished. It goes beyond just eating to knowing I am doing something good and powerful for myself. I truly felt nourished after eating this dish. It is loaded with broccoli, carrots, onions, zucchini, and ginger providing a fabulous dose of calcium, vitamins, antioxidants, and beta carotene. Served over brown rice it makes a wonderful vegetarian dinner.

I based this off of a recipe I found in Clean Food by Terri Walters. She focuses her cookbook on eating a diet of wholesome natural foods. It is strictly vegetarian and there are also many recipes that are gluten-free, dairy-free, and if not she writes out suggestions for substitutions. I find her recipes inspiring and delicious. The book has four sections categorized by seasons. I would definitely recommend this cookbook.

Broccoli Miso Stir-Fry
Adapted from Clean Food by Terri Walters

1 T olive oil
1 onion quartered and sliced
1 head broccoli cut into bite sized pieces
2 zuchinni cut in half and sliced
3 carrots cut into matchsticks
2 T Bragg's Liquid Aminos or soy sauce
water as needed

2 teaspoons of arrowroot or other starch dissolved in 1/4 cup of water
1 Tablespoon mellow brown or white miso
1 T honey or agave
1 T fresh grated ginger

1/4 cup toasted sesame seeds for garnish (I used a mixture of black and white sesame seeds)
Cooked brown rice or noodles

Heat olive oil over medium high heat and saute onion until translucent. Add broccoli, zucchini, carrot and aminos. Continue to stir fry until vegetables are brighter in color. Add water as needed to prevent sticking.

In a small bowl combine dissolved arrowroot, miso, honey, and ginger. Add to stir fry and cook for a few more minutes until the sauce thickens. Remove from heat top with sesame seeds and serve over rice or noodles.


  1. This looks amazing...thank you so much for sharing!

  2. Wow! Very nourishing indeed! I love the addition of miso. I have some in my freezer. I actually have everything to make this dish, except the sesame seeds! I think I know what I'm having for dinner tonight! =) Thanks for the recipe, and for stopping by my blog!


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