Skinny Broccoli and Mixed Vegetable Stir Fry

Even if you’re not a giant broccoli or vegetable lover, or if you've got veggie-resistant relations, this Healthy Vegetable Stir-Fry is full of such a lot flavor that everybody can forget however healthy it's and the way several veggies they’re uptake.

Skinny Broccoli and Mixed Vegetable Stir Fry

Healthy Vegetable Stir-Fry Recipe
This Asian vegetable stir-fry strikes a chord in my memory of a dish I recently Ate at whereas out, except with means less salt, fat, grease, and it’s far more budget-friendly. It’s vegan, gluten-free, and loaded with such a large amount of marvellous textures and wonderful depth of flavor.

Skinny Broccoli and Mixed Vegetable Stir Fry

There ar the soft, tender, caramelized sweet Vidalia onions with a small amount of garlic, steamed crisp-tender broccoli, chewy baby portobello mushrooms, and crisp red bell peppers. you'll use the direction as associate excuse to wash out your turn out drawer or buttery. There ar such a large amount of foods that will work well as stir-fry vegetables, together with sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts.

The vegetables ar coated with an easy stir-fry sauce created with apple vinegar, honey (use xerophyte to stay vegan), ample contemporary ginger, and white miso, conjointly called sweet or mellow miso.

If you would like to feature a macromolecule like bean curd, tempeh, edamame, chicken, or beef, feel free. I used to be thus happy from all the vegetables and also the salty-sweet, gingery sauce that everything is coated in, that I wouldn’t modification a issue.

Skinny Broccoli and Mixed Vegetable Stir Fry

  • 2 large/extra-large sweet Vidalia onions, sliced thinly
  • 4 cloves garlic, minced finely
  • 3/4 teaspoon salt, or to taste
  • 3 to 4 tablespoons olive oil
  • 1 1/2 to 2 cups lightly steamed broccoli (from about 1 small/medium stalk of broccoli; I use florets and stalk)
  • 1 cup sliced baby portobello or white mushrooms
  • 1/2 cup red pepper, diced small (from about 1/2 large red pepper)
  • up to 1 cup additional vegetables, optional (such as sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts)
  • up to 1 cup cooked protein, optional (such as seared tofu or tempeh chunks, steamed edamame, chicken, etc.)
  • bed of fresh kale or cooked rice for serving, optional

  • 1/4 cup apple cider vinegar
  • 1/4 cup honey or agave to keep vegan
  • 2 tablespoons finely minced fresh ginger (reduce if you’re very sensitive to ginger)
  • 2 teaspoons white miso paste (also know as sweet or mellow miso; I use reduced sodium. No substitutions for the flavor created and highly recommended, however reduced sodium soy sauce or tamari may be substituted)
  • generous pinch cayenne pepper, optional and to taste (add more if you prefer a spicier stir fry)
  • salt, to taste (will depend on preference and type of miso or soy sauce used)

  1. Stir Fry – To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.
  2. While onions are cooking, chop and steam the broccoli. To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with plasticwrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don’t overcook. Drain and set aside.
  3. While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you’re using; set aside.
  4. Sauce – To a small bowl, add all ingredients and stir to combine; set aside.
  5. After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
  6. To the skillet (no need to wash it), add the mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.
  7. Add the onions, broccoli, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and broccoli and coat with sauce.
  8. Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
  9. Serve over a large handful of fresh kale (placing the hot stir fry on the kale allows it to wilt perfectly) or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and I enjoy leftovers chilled.

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