New Vegan Goodies from The Vegan Larder

This easy Miso Stir Fry recipe will have you wanting to eat it at least once a week! It’s packed with flavour and vegetables, and although I use soy curls in this recipe, you can choose your own protein element for one that suits you best. The key is in the delicious umami-packed miso stir fry sauce and the quick stir fry method!

Once you have a great stir fry recipe like this miso stir fry sauce, in your repertoire of recipes, you can change up the veggies or protein super easily for a quick mid-week meal. Why not try making this recipe with Crispy Tofu Nuggets instead of the soy curls? Or choose your favourite vegan ‘chicken’ strips instead.

Alternatively, if you want an equally quick and delicious recipe made in a wok, why not try these  Black Bean Tofu Noodles !

🥦Ingredients

For the Miso Stir-Fry Sauce

• Miso Paste Miso is a paste made from cooked, fermented soybeans often mixed with other grains such as barley or rice. It’s rich in umami savoury notes and is pretty nutritious being high in protein, iron and other minerals.  There are different types of miso, and how rich or savoury they are is indicated by the colour. The longer the ferment, the darker (redder) it is, and the more concentrated & salty the flavour.  Paler, yellow (often called white miso) are fermented for less time and have a slightly sweeter flavour. I prefer white miso, for most of my cooking, but if you have other types, just use a little less.
• Mirin: Mirin is a sweet rice wine usually used for cooking. You can sub in white wine.
• Soy Sauce: I prefer Kikkoman soy sauce, but choose any dark soy sauce.

For the Stir Fry base:

1. Garlic: Fresh garlic: measure with your heart.
2. Ginger: about a thumb-sized piece of ginger. Grated.
3. Chilli: Optional fresh chilli.
4. Green Onions/Spring Onions: I love to use these for a mild onion flavour in stir-fries.

For the soy curls (if using)

1. Soy Curls : These are dehydrated soya protein and are really handy for stir fries. They just need a little rehydrating in stock and soy sauce. You can use other protein of choice instead.  They’re healthy, easy to use and work perfectly in this dish. I used these ones from Organico-who call them Fajita Strips you can buy them at Abel and Cole or you can find them on Amazon here. You can substitute your favourite tofu, tempeh or vegan chicken pieces instead.
2. Dashi: This is a Japanese stock base. Choose a vegan one, or just substitute in veggie stock cubes.
3. Soy Sauce: For adding a little extra flavour to the soy curls.

For the Stir-Fried Vegetables:

Assorted mixed vegetables such as red peppers, broccoli, sugar snap peas, carrots, baby corn, asparagus. Choose crunchy veggies that hold up to a blast of high heat.

Optional cashew nuts or peanuts.

👩‍🍳Instructions

How to make the BEST Stir Fry. 

To make a good stir fry, you need to have everything prepped. Chop all your veggies into similar sizes, this helps them all cook at the same time. I like long stick shapes for the best crunch-to-cook ratio. Then, mix up your sauce and heat your wok as high as it will go. You want scorchio hot and add a little oil and swish it around. Dump the protein in, this creates a nice smokey edge to the flavour. Stir and fry for a few minutes, add the veggies, then add the sauce. I sometimes stick a lid on for a minute or so to give the veggies an extra bit of steaming.

1. Rehydrate the soy curls if using in some stock and soy sauce.
2. Mix up the miso stir fry sauce in a little bowl.

3. Chop all the vegetables into equal size pieces. About 1 cm wide and 5 cm long.

4. Chop the garlic & chilli and grate the garlic.

5. Gather all the stir fry ingredients by the side of your stove and heat a little oil in a wok until it’s really hot.

6. Once the wok is super hot, add the soy curls (or other protein) and cook for a minute until it starts to colour.

7. Add in all the veggies and cook for a minute. Then add the miso stir fry sauce and toss to combine. Eat immediately over rice or noodles.

🌶Substitutions & Variations

• Other proteins: -You don’t have to just make this stir fry with soy curls. Choose your favourite protein in this recipe, such as firm tofu, Homemade seitan ‘chicken, chunks of tempeh, or any commercial vegan ‘chicken’ or beef strips. You can choose to pre-marinate or just use them as-is.
• Other Veggies: This recipe is super versatile, so you can choose to use whatever veggies you have available or that are in season.
• Frozen Veggies: Frozen veggies are a great way to add in extra nutrients to a meal like this stir fry. They’re often cheaper, are pre-prepared (no chopping!) and keep for longer. Perfect for when you are short on time or money.
• Pre-prepared chilli/garlic/ginger: to save more time and money, you can also use these from pre-prepared packs. This is a great option if you live by yourself, just keep a squeezy tube of each in the fridge or freezer.

🥫Storage

If you make too much stir fry, just pop it in an airtight container and put it in the fridge to eat tomorrow or for lunch. I often make double so I have a quick and wholesome lunch for the next day or two. It should last up to 5 days in the fridge.

You can freeze this recipe. To reheat, pop in a pan and cook from frozen. It won’t be *quite* as delicious as fresh, but is a good way to avoid food waste if you can’t eat it all at once.

🔪Equipment

You will need a good wok or deep frying pan, and a decent sharp knife to make this stir fry recipe.

❓FAQ

Want more high-protein vegan recipes?

📖 Recipe

Print

Miso Stir Fry with Soy Curls

An easy stir fry that is packed with vegetables and flavour. The miso stir fry sauce is delicious, full of umami flavour and super easy to make.

Course Dinner, Main Course

Cuisine asian, Japanese

Diet Gluten Free, Vegan, Vegetarian

Keyword miso, soy curls, stir fry

Prep Time 15 minutes minutes

Cook Time 10 minutes minutes

Total Time 25 minutes minutes

Servings 2

Calories 422kcal

Author Louise Cayzer

Equipment

• 1 Wok

Ingredients

For the Stir Fry Veggies

• 550 g Mixed assorted vegetables See notes below for vegetable ideas

For the Soy Curls * If not using soy curls, there is no need to rehydrate the protein.

• 55 g Soy Curls or other vegan protein* see notes.
• 1 tablespoon soy sauce
• 1 teaspoon of Konbu seaweed dashi OR stock/boullion powder OR half a veggie stock/boullion cube crumbled
• 100 ml water just enough to rehydrate the soy curls.
• 2 tablespoon cashew nuts **Optional

For the Stir Fry Base

• 1 knob around the size of your thumb of ginger , grated
• 1 mild chilli , finely chopped
• 2 cloves garlic or more if you like.
• 1 tablespoon oil nuetral oil such as sunflower seed or avocado.

For the Sauce

• 2 tablespoon of Miso
• 3 tablespoon of Mirin – which is a sweet rice wine for cooking (or sub 3 Tbs of white wine & a teaspoon of sugar)
• 1 tablespoon of Soy Sauce

Metric – American

Instructions

• Get everything chopped and prepped. Do it first. Don’t think you can chop and stir fry at the same time because it WON’T WORK.
• If using soy curls, rehydrate them in the water mixed with stock/dashi and soy sauce. You want the soy curls to be plumped up but not too soggy. If using another protein, just chop into chunks.
  55 g Soy Curls, 1 tablespoon soy sauce, 1 teaspoon of Konbu seaweed dashi OR, 100 ml water
• Mix together the sauce ingredients in a little bowl.
  2 tablespoon of Miso, 3 tablespoon of Mirin – which is a sweet rice wine for cooking, 1 tablespoon of Soy Sauce
• Chop the vegetables into 1cm x 5cm batons or sticks.
  550 g Mixed assorted vegetables
• Chop the garlic and chilli and grate the ginger.
  1 knob around the size of your thumb of ginger, 1 mild chilli, 2 cloves garlic
• Make sure you have all your ingredients laid out next to you so you can grab them easily.
• Heat your wok until it smokes and add a little nuetral oil.
  1 tablespoon oil
• Add the soy curls to the wok and let them sizzle and get a little bit of a ‘char’ to them. If you want to add some nuts at this point, add those now.
  55 g Soy Curls
• Add in all the veggies AND the stir fry base.
  550 g Mixed assorted vegetables, 1 mild chilli, 2 cloves garlic, 1 knob around the size of your thumb of ginger
• Cook for a minute or so, until there is a slight char to some of the greens.
• Stir or toss to ensure everything gets a bit of heat on them.
• Cook for another minute or so (if you have some particularly crunchy veggies, you might want to pop a lid on at this stage to give them all a bit of a steam.
• Now add the miso stir fry sauce that you made. Stir and cook for another minute or so.
• Serve over rice or noodles, adding some toasted nuts and seeds for extra crunchy delicious flavour (see my note in the blog on how to do this!)

Notes

Examples of vegetables that are good in stir fries. Choose what is seasonal or available to you.

• Carrots
• Broccoli/Broccolini
• Asparagus
• Red or Yellow Peppers
• Mange Tout/Sugar Snap Peas
• Scallions/Green onions
• Green Beans
• Baby sweet corn cobs
• Brussel Sprouts

I use Konbu stock powder (dashi), in most of my stir frys. It’s made from seaweed and I like the slightly sea salty tang it adds. It’s generally easily found in Asian supermarkets- or buy it online. If you can’t find it, add a little boullion powder or crumbled stock cube.

Nutrition

Calories: 422kcal | Carbohydrates: 64g | Protein: 27g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Sodium: 1979mg | Potassium: 758mg | Fiber: 17g | Sugar: 12g | Vitamin A: 14194IU | Vitamin C: 62mg | Calcium: 179mg | Iron: 7mg

The post Miso Stir Fry with Soy Curls appeared first on The Vegan Larder.