An omelette filled with rice, beansprouts and peppers

Miso beansprout rolls

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(6 ratings)

Prep: 10 mins Cook: 10 mins

Easy

Serves 2

Try these healthy, Asian-inspired omelettes filled with stir-fried vegetables and brown rice. Miso provides energising B vitamins and probiotic bacteria

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal416
  • fat20g
  • saturates4g
  • carbs33g
  • sugars9g
  • fibre7g
  • protein23g
  • salt1g
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Ingredients

  • 50g brown basmati rice
  • 1½ tbsp finely chopped ginger, plus 2 slices
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 4 tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 yellow pepper, deseeded and cut into strips
  • 4 garlic cloves, grated
  • 160g beansprouts
    Beansprouts

    Beansprouts

    been sp-rowts

    The two most common beansprouts are the green-capped mung bean

  • 4 spring onions, shredded
  • 1 large carrot, cut into thin strips with a julienne peeler
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 red chilli, seeded and chopped (optional)
  • 2 tsp miso paste
  • 4 large eggs
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

Method

  1. Boil the rice with the sliced ginger for 25 mins until tender – use just enough water so that it cooks, but it’s not swamped. Drain well and remove the ginger.

  2. Heat 2 tsp oil in a large wok, then stir-fry the chopped ginger, pepper and garlic for about 1 min. Tip in the beansprouts, spring onions, carrots and chilli, if using, then stir-fry until the veg has softened and started to char. Remove from the heat.

  3. Stir the miso with 2 tsp water to dilute it a little, then beat in the eggs. Heat 1 tsp oil in a large non-stick frying pan. Pour in half the egg mixture and scatter over half the rice. Allow the mixture to set to an omelette. While still a little moist, tip half of the vegetables on top and cook for a few seconds more. Carefully roll up, and repeat with the remaining egg, rice and vegetables.

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Comments, questions and tips

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warvik
12th Jan, 2019
5.05
Loved these! They came out perfect and were savoury and crunchy and delicious. They're also huge so feel really filling.
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