Miso beansprout rolls

Miso boasts energising B vitamins, and it’s also a source of probiotic bacteria. As this is the last lunch of the week, use up any excess herbs you might have left. The carbs and protein in these rolls will help aid recovery after exercise.

SERVES 2 PREP 10 mins COOK 10 mins EASY V

50g brown basmati rice

11/2 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

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.

GOOD TO KNOW healthy • low cal • folate • fibre • vit c • iron • 3 of 5-a-day

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