Super-speedy miso and tempeh stir-fry

For that crazy-busy week when you haven’t had a chance to plan ahead for the week’s meals, here’s a super-quick dish that only requires ingredients from the freezer and store cupboard. Fermented foods are a great addition to your diet and great for your gut microbiome. This recipe includes ferments like miso and tempeh to give your gut a much-needed boost!

Miso

Miso is popular in Japanese and Asian cuisines, is a paste made by fermenting soybeans or brown rice with a starter, koji, containing a fungus called Aspergillus oryzae. It has a strong, salty, ‘umami’ (savoury/meaty) flavour and can be used in soups, stir-fries and marinades.

Miso is very nutritious – 1 TBSP (15g) of miso provides:¹https://www.bbcgoodfood.com/howto/guide/health-benefits-miso

• 30 kcal
• 2.0 g protein
• 0.9 g fat
• 3.5 g carbohydrate
• 0.63 mg iron
• 0.49 mg zinc
• 5 mcg folate
• 1.37 g salt

Tempeh

Tempeh is also made from fermented soybeans, this time using a starter containing Rhizopus ²https://pubmed.ncbi.nlm.nih.gov/8267862/ to form a firm, textured block which can be cut into cubes and used in stir-fries, soups, curries and stews.

A 100g serving of tempeh provides:³https://www.bbcgoodfood.com/howto/guide/health-benefits-tempeh

• 166 kcal
• 20.7 g protein
• 6.4 g fat
• 6.4 g carbohydrate
• 5.7 g fibre
• 3.6 mg iron
• 120 mg calcium
• 70 mg magnesium
• 200 mg phosphorus

Benefits of fermented foods on the gut microbiome:

Ferments include kefir, sauerkraut, kimchi, miso, tempeh, live yoghurt, and sourdough bread. These foods are rich in live cultures. Consuming these foods regularly will provide your gut with probiotics, supporting a healthy and diverse microbiome.

To optimise your gut health, consider our gut health protocol, which includes kefir alongside our Complete Prebiotic – “ferments best friend!“. Our award-winning kefir contains 27 beneficial bacteria strains, helping replenish your gut microbiome. By combining this with our Complete Prebiotic powder, you can be sure that you are consuming a diverse range of prebiotics, which feed the probiotics to support their growth and the production of beneficial by-products called postbiotics. Ferments like kefir, plus our Complete Prebiotic, is called a synbiotic. This combination will help your gut health truly flourish!

Miso and tempeh stir-fry recipe –

Ingredients:

• Oil for cooking – sesame oil/rapeseed oil
• 1 block of tempeh (can be stored in the freezer)
• 1-inch chunk of fresh ginger (or 1/2 TBSP pre-chopped frozen ginger)
• 1 TBSP miso paste
• 1 TBSP soy sauce
• 300g frozen stir fry vegetables
• Soba noodles

Method:

1. Cut the tempeh into small cubes.
2. Finely dice the fresh ginger (unless using pre-prepared).
3. Heat the oil in a heavy-bottomed frying pan or wok and add the tempeh cubes and diced ginger to the pan.
4. Fry the tempeh as per packet instructions.
5. Add the miso paste and soy sauce and combine with the tempeh and ginger – if it gets too dry, add a tablespoon or two of water to the pan.
6. Add the frozen vegetables and stir-fry for a few minutes.
7. Meanwhile, boil a pan of water and cook the soba noodles according to the packet instructions.
8. Once cooked, drain the noodles and add to the pan to combine with the stir-fry, then serve and enjoy!

Here are 3 delicious, gut-friendly recipes that also include ferments –

1. Gut-loving kefir pancakes
2. Kimchi and egg fried rice
3. Blueberry muffin SYNBIOTIC smoothie

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.

References

• 1
  https://www.bbcgoodfood.com/howto/guide/health-benefits-miso
• 2
  https://pubmed.ncbi.nlm.nih.gov/8267862/
• 3
  https://www.bbcgoodfood.com/howto/guide/health-benefits-tempeh

Questions? Talk to a Nutritional Therapist on live chat!