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Squid and Lentil Miso Stir-Fry with Coconut Chutney

Authors
  • avatar
    Name
    ChefPandas
    Twitter

🍽️ Recipe Overview

  • Cuisine: Japanese
  • Dietary: High-Protein, Low-Carb
  • Difficulty: Easy
  • Time: Quick

👨‍🍳 Chef's Notes

  • The combination of miso and coconut chutney adds depth and complexity to this dish.
  • Ensure not to overcook the squid to maintain its delicate texture.

⭐ Why This Recipe Works

The savory miso complements the natural sweetness of the squid, while the coconut chutney adds a creamy and tangy contrast. Lentils provide a hearty base and a good source of plant-based protein.

🧾 Ingredients

  • 300g Squid, cleaned and sliced into rings (10 oz)
  • 1 cup Lentils, cooked (200g)
  • 2 tbsp Miso paste
  • 3 tbsp Coconut Chutney
  • 2 cloves Garlic, minced
  • 1 tsp Ginger, grated
  • 2 tbsp Soy Sauce
  • 1 tbsp Olive Oil
  • Salt and Pepper to taste

🔪 Preparation

  1. Cook lentils according to package instructions and set aside.
  2. In a small bowl, mix miso paste, soy sauce, garlic, and ginger to make the marinade.
  3. Clean and slice the squid into rings.

🥘 Cooking Instructions

  1. Heat olive oil in a pan over medium heat.
  2. Add the squid rings and sauté for 2-3 minutes until they turn opaque.
  3. Pour the miso marinade over the squid and cook for another 1-2 minutes.
  4. Add the cooked lentils to the pan and stir well to combine.
  5. Season with salt and pepper to taste.
  6. Serve the stir-fry hot, topped with coconut chutney.

⏱️ Timing Breakdown

  • Preparation: 10 minutes
  • Cooking: 10 minutes

📊 Nutrition Facts

  • Calories: 450
  • Protein: 30g
  • Carbohydrates: 40g
  • Fat: 15g
  • Fiber: 10g

🔄 Variations & Substitutions

  • For a higher-fat version, use coconut milk instead of coconut chutney.
  • Substitute lentils with black-eyed peas for a different texture.

💡 Pro Tips

  • Pat the squid dry before cooking to prevent excess moisture in the stir-fry.
  • Adjust the level of miso paste to suit your taste preferences.

🌡️ Storage Instructions

  • Store any leftovers in an airtight container in the refrigerator for up to 2 days.
  • Reheat gently in a pan to prevent the squid from becoming rubbery.