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An omelette filled with rice, beansprouts and peppers

Miso beansprout rolls

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal416
fat20g
saturates4g
carbs33g
sugars9g
fibre7g
protein23g
salt1g
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Ingredients

  • 50g brown basmati rice
  • 1 ½ tbsp finely chopped ginger , plus 2 slices
  • 4 tsp rapeseed oil
  • 1 yellow pepper , deseeded and cut into strips
  • 4 garlic cloves , grated
  • 160g beansprouts
  • 4 spring onions , shredded
  • 1 large carrot , cut into thin strips with a julienne peeler
  • 1 red chilli , seeded and chopped (optional)
  • 2 tsp miso paste
  • 4 large eggs

Method

  • STEP 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.

  • STEP 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.

  • STEP 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.

RECIPE TIPS
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Goes well with

Recipe from Good Food magazine, January 2019

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A star rating of 4.2 out of 5.9 ratings
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