Miso Greens and Tofu Rice Bowl

A good stir-fry is one of the easiest ways to get a variety of vegetables onto your plate. This recipe is all about the miso sauce. Salty, savoury and...A good stir-fry is one of the easiest ways to get a variety of vegetables onto your plate. This recipe is all about the miso sauce. Salty, savoury and full of umami, it transforms simple ingredients into a delicious dinner with very little effort. Read more A good stir-fry is one of the easiest ways to get a variety of vegetables onto your plate. This recipe is all about the miso sauce. Salty, savoury and full of umami, it transforms simple ingredients into a delicious dinner with very little effort. A good stir-fry is one of the easiest ways to get a variety of vegetables onto your plate. This recipe is all about the miso sauce. Salty, savoury and full of umami, it transforms simple ingredients into a delicious dinner with very little effort.

Prep time
15 mins
Cook time
20 mins
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Plant
points
High
protein
High
fibre
3+ fruits &
vegetables
Legumes
Contains
Soy View all Edamame beans, Broccoli, Beans, Vinegar, Peppers, Legumes, Tofu, Corn, Onion, Ginger, Rice, Pak Choy, Grains, Lime, Sesame, Soy, Bell Peppers, Garlic
Why is this healthy?
Plant
points
High
protein
High
fibre
3+ fruits &
vegetables
Legumes

NUTRITION PER SERVING (Read more)

24g
Protein
335kcal
Calories
12g
Total Fat
36g
Carbs
8g
Sugars
10g
Fibre
419mg
Calcium
32%
 
6mg
Iron
33%
 
158mg
Magnesium
38%
 
1128mg
Potassium
24%
 
507mg
Sodium
22%
 
0mg
Vitamin B1
0%
0mcg
Vitamin B12
0%
0mcg
Vitamin D
0%
2.6mg
Vitamin E
17%
 
278mcg
Vitamin B9
70%
 
277mcg
Vitamin A
31%
 
132mg
Vitamin C
147%
 
3.3mg
Zinc
30%
 
203mcg
Vitamin K
169%
 
0.7mg
Copper
78%
 
0.4mg
Vitamin B2
31%
 
3.4mg
Vitamin B3
21%
 
0.6mg
Vitamin B6
35%
 
413mg
Phosphorus
33%
 
Protein: 24g; Calories: 335kcal; Total Fat: 12g; Carbs: 36g; Sugars: 8g; Fibre: 10g; Calcium: 419mg (32%); Iron: 6mg (33%); Magnesium: 158mg (38%); Potassium: 1128mg (24%); Sodium: 507mg (22%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 2.6mg (17%); Vitamin B9: 278mcg (70%); Vitamin A: 277mcg (31%); Vitamin C: 132mg (147%); Zinc: 3.3mg (30%); Vitamin K: 203mcg (169%); Copper: 0.7mg (78%); Vitamin B2: 0.4mg (31%); Vitamin B3: 3.4mg (21%); Vitamin B6: 0.6mg (35%); Phosphorus: 413mg (33%)
Show more
Why is this healthy?
Plant
points
High
protein
High
fibre
3+ fruits &
vegetables
Legumes
Contains
Soy View all Edamame beans, Broccoli, Beans, Vinegar, Peppers, Legumes, Tofu, Corn, Onion, Ginger, Rice, Pak Choy, Grains, Lime, Sesame, Soy, Bell Peppers, Garlic

Ingredients

Serves 4
diced
cornflour
wholegrain rice (cooked)
Swaps: bulgur wheat (cooked), quinoa (cooked), mixed grains (cooked)
broccoli
cut into 2cm florets
red pepper
sliced into thin strips
pak choi
Swaps: bok choy
sliced
(defrosted)
finely sliced
For the sauce:
miso paste
(white)
dark soy sauce
Swaps: tamari
maple syrup
grated
garlic cloves
grated
water
For garnish:
toasted sesame seeds
cut into wedges
Cook easy, healthy recipes every week
1000s of quick, balanced and delicious recipes

Method

1

Gather and prepare your ingredients.

2

In a bowl, toss the tofu with cornflour, and a pinch of salt and pepper.

Cook easy, healthy recipes every week
  • 1000+ doctor approved recipes
  • Easy ingredient swaps and step-by-step images
  • Smart meal planner with shopping lists
Start free trial
© 2026 The Doctor's Kitchen