Dr. Carin shows you how to make a simple eggplant stir fry using healthy miso paste.
Did you know that you can combine miso and eggplant to make a delicious savoury side dish? In this Video, Dr. Carin will demonstrate how easy it is to incorporate miso into your meal. Miso is a traditional Japanese ingredient made from fermented soy beans. In the West, we most commonly encounter miso as part of miso soup where it is responsible for giving the soup its distinctive salty and umami flavour, but we’ll be using it in a sauce for vegetables instead.
Although it is rich in sodium, studies show that miso-containing diets actually lower cardiovascular risk. It appears the fermentation of the soy proteins is responsible for this benefit. Miso is usually made by fermenting soybeans with cultured grains like barley or rice.
For gluten-free options, choose miso made with gluten-free grains like rice or buckwheat. Miso is traditionally made with soybeans but more non-soy options are now becoming available such as miso made with chickpeas. If you’re avoiding nightshades, the rich miso sauce in this recipe works well with other stir-fried veggies too!
Types of Miso to suit your taste
There are a number of different types of miso which have their own colour and flavour profile. The most common types of miso are red miso, white miso, and blended. Red miso tastes rich and salty whereas white miso is lighter flavoured and slightly sweet, so you can choose which flavours you prefer.
Dr. Carin shows you the exact steps to make a simple eggplant stir fry incorporating healthy and delicious miso paste. Which vegetables are your favourite to combine with miso sauce?
Japanese Eggplant Stir Fry with Miso
Adapted from The Book of Basic Japanese Cooking, Satomi Kenmizaki
- 1 medium eggplant
- 2 tbsp Sake / rice wine (or a dry white wine)
- 2 tbsp organic miso (any type)
- 1 ½ tbsp maple syrup
- ¼ cup water or soup stock
- 1 tbsp sesame oil
- 1 dried chili pepper, cut in strips or broken into small pieces
- optional: 1 green onion, thinly chopped
- Trim end of eggplant and peel lengthwise, leaving alternating portions of the peel
- Cut eggplant into chunks and soak in water for a few minutes
- In a bowl, combine sake, miso, maple syrup, and water / stock; mix until mostly combined
- Drain eggplant and pat dry with paper towel
- In a fry pan, on medium heat, heat sesame oil and sauté chilli and eggplant
- Turn the eggplant every minute or two until all surfaces are browned
- Carefully add sauce and mix to coat eggplant. Cook for a few minutes until liquid evaporates
- Garnish with green onions on top. Enjoy!