Miso beansprout rolls

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

  • Prep:10 mins
    Cook:10 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 416
  • fat 20g
  • saturates 4g
  • carbs 33g
  • sugars 9g
  • fibre 7g
  • protein 23g
  • salt 1g


  • 50g brown basmati rice
  • 1½ 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


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  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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