An omelette filled with rice, beansprouts and peppers

Miso beansprout rolls

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(8 ratings)

Prep: 10 mins Cook: 10 mins


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



    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


    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



    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



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


  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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12th Jan, 2019
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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