Miso Eggplant Stir Fry Recipe

cooking classes, The Gut Tribe Kitchen

Eggplant Miso Stirfry  (serves 4)

2 eggplants (small/medium)

1/2 tbsp cooking coconut oil

2 garlic cloves (finely minced)

2 tbsp green onions (1 tbsp for garnish)

1 tsp sesame seeds (for garnish)

Miso Sauce

2 tbsp miso paste

1 tbsp mirin

1 tsp sesame oil

1 tsp rice wine vinegar

1 tbsp rice malt syrup (or honey)

 

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Place ingredients for miso sauce in a saucepan and bring to a boil. Reduce heat to low and simmer for 5 minutes until thick. Turn heat off.

While the sauce is heating up, heat 1/2 tbsp. cooking coconut oil in a large non-stick pan. Add the eggplant, half of the green onions, and garlic and cook for  5-10 minutes until soft.

Add the miso sauce and cook for an additional 5 minutes until combined and thick.

Garnish with green onions and sesame seeds.

Serve with brown or cauliflower rice.

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A bit more information about Miso!

Miso is an amazing food for the gut! Since it is a fermented food, miso provides the gut with beneficial bacteria. It is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. It also contains smaller amounts of B vitamins, calcium, iron, magnesium, selenium and phosphorus, and is a source of choline.

Interestingly, the varieties made from soybeans are considered to be sources of complete protein because they contain all the essential amino acids needed for human health.

In addition, the fermentation process also helps improve digestion by reducing the amount of anti-nutrients in soybeans.

Anti-nutrients are compounds naturally found in foods, including in the soybeans and grains used to produce miso. If you consume anti-nutrients, they can bind to nutrients in your gut, reducing your body’s ability to absorb them.

Fermentation reduces anti-nutrient levels in miso and other fermented products, which helps improve digestion.

I love eggplant, but sometimes I just run out of ideas of what to do with it. Stir-frys are super quick and easy and this recipe is bursting with flavour.

What a great way to get a gut healthy super food into your diet. This recipe is vegetarian and can easily be vegan with the use of rice malt syrup.

You will never think of eggplant the same again!

References:
https://www.healthline.com/nutrition/why-miso-is-healthy
https://www.ncbi.nlm.nih.gov/pubmed/15671685
https://www.sciencedirect.com/science/article/pii/S0308814605008800

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