Crispy Topped Miso Vegetables

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Crispy Topped Miso Vegetables

crispy topped miso vegetables

This super tasty dinner recipe came out of a need to use up various items in the fridge. For the first version, I used a pepper, a third of a bag of bean sprouts, 2 broccoli stalks, a carrot, 3 separate onion halves and some soft mushrooms. All sautéed until cooked through, then added a big spoon of white miso, for flavour. Topped with potatoes sliced and cooked in a covered dish in the microwave, and sprinkled with chilli cheese and the whole was very tasty, so I decided to write it as a proper recipe

Recipes with miso

I like miso and often use a dollop of it to give a dish depth of flavour, it provides a big whack of umami.

However, miso is an expensive ingredient, working out at £1.05 for the 2 portions so if you like this, and will be using more miso, see if you can get miso cheaper at an ethnic shop, market, or something

I often get mine at an Asian store in a town that we visit frequently, it’s much cheaper than I can find it in supermarkets.

It can also be found on Amazon where a kilo of white miso can be had for £8.70, half the price I can find it in a supermarket

Is miso good for you?

Miso is generally seen as a healthy food item Rich in essential minerals, miso is a good source of B vitamins, vitamins E, K and folic acid. Miso is a fermented food and provides  beneficial bacteria to the gut, helping us to stay healthy. Good gut health is known to be linked to our overall mental and physical wellness.

Miso and vegetables

You can use any and all vegetables in this dish, whatever you have in and will go together. If you use the quantity of vegetables I have, you will be getting almost 6 portions of vegetables in one go! Can’t be bad!

Use whatever combination you and whoever you are feeding like. There’s not much point in adding things people dislike the taste of, there are other ways of tackling that tricky issue. Vegetables that can be added include:-

  • Bean sprouts
  • Broccoli – stalks and/or florets
  • Cauliflower – stalks and/or florets
  • Carrots
  • Onions – spring onions, red or white onions
  • Mushrooms
  • Pak Choi
  • Red, green or white cabbage
  • Capsicum peppers
  • Aubergine (egg plant)
  • Courgette (zucchini)
  • Tomatoes (not too many)
  • Peas
  • Broad beans
  • Edemame beans
  • Bag of frozen mixed vegetables

Vegan miso recipes

Crispy topped miso vegetables is a naturally vegan recipe, and is also nut free; gluten free; if you want it dairy free, leave off the cheese from the topping; and is pretty low in calories too

An alternative is a chickpea, celery and swede bake. Invented when I had a lot of celery to use up, it’s now one of my favorites

Celery, Swede & Chickpea Bake. Vegan

BBC Good Food has some nice looking miso recipes

And this vegan blog has some tasty looking miso recipes

You can even make your own miso! This method shows you just how to do it, although you do have to wait 6 months for it to mature

how to make miso

 

 

crispy topped miso vegetables
crispy topped miso vegetables

Crispy Topped Miso Vegetables

A vegan savoury, packed full of veg
No ratings yet
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Course:
Dinner
Cuisine:
English
budget
,
cheap family recipes
,
family
,
vegan
,
vegetarian
dairy free by Olguioo from the Noun Project
Dairy Free
,
Gluten Free by Eucalyp from the Noun Project
Gluten Free
,
No Nuts by Llisole from the Noun Project
Nut Free
,
vegan by Guilherme Furtado from the Noun Project
Vegan
,
Vegetarian by Philipp Petzka from the Noun Project
Vegetarian
Servings: 2
Cost per portion £1.25
Calories: 391kcal
Author: Thrifty Lesley
Click on the check box to cross off Equipment, Ingredients or Recipe Steps completed.
If you click and buy anything, I may get a small commission on the purchase. It won't cost you anything extra. Some are just things that I like and/or use myself rather than necessarily best value 🙂
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Ingredients

  • 140 g carrots 49p/kg
  • 200 g mushrooms £3.01/kg
  • 200 g white cabbage 59p each
  • 200 g cauliflower cauliflower and broccoli stalks, no florets £1.57/kg
  • 200 g onion 50p/kg
  • 70 g white miso Yutaka, £1.50/100g
  • 1 tblsp oil £1.10/litre

Topping

  • 480 g potatoes 57p/kg
  • 1 tblsp oil

Optional

  • 25 g cheddar £5/kg

Instructions

  • Peel and slice all the vegetables for the base
  • Gently cook in a saucepan until they are cooked through to your liking
  • Stir through the miso. You won't need any salt as the miso is very salty
  • Pile all the vegetables into an ovenproof dish

Topping

  • Peel the potatoes and slice into rounds. No need to peel them if the skin is sound
  • Put the potatoes into a covered dish and microwave for 5 minutes. Or if you have no microwave, cook them in a tiny bit of water for 5 minutes or so, until tender
  • Layer the cooked potatoes on top of the vegetables
  • Sprinkle with cheese if you are using it, or a little oil if not
  • Bake in the oven for about 25 minutes until the top is golden and crispy

Nutrition

Nutrition Facts
Crispy Topped Miso Vegetables
Amount Per Serving
Calories 391 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Cholesterol 13mg4%
Sodium 1488mg65%
Potassium 1231mg35%
Carbohydrates 40g13%
Fiber 11g46%
Sugar 17g19%
Protein 15g30%
Vitamin A 11948IU239%
Vitamin C 98mg119%
Calcium 218mg22%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @ThriftyLesley or tag #ThriftyLesley !

2 Comments

2 Comments

  1. Thrifty Lesley

    There are some shrubs nearby, and a little fence the birds can perch on, but I’ll review it, thanks

  2. OrganisedPauper/Elaine

    Looks good. I do like miso. I saw in your newsletter you’re having a problem with birds not using the bird feeders. I’m off social media and can’t find reference to your post online anywhere so making a comment here.
    Is there cover for them near the feeders? Birds like to go from cover, such as a bush, to feeders and back again. They don’t like being out in the open for long. Hope that helps.

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