Caroline Morjaen

Caroline Morjaen

Asian vegetable stir fry

2020-09-06 / RECIPES

Asian vegetable stir fry

This is a classic … for us at home anyway. We eat this dish at least once a week. I always make a big pan (and I secretly hope there will be some left over for the day after) but still we manage to eat everything. Although this dish is simple and easy to prepare …..the Asian touch makes it special!
I try to serve Broccoli at least once a week, since it is a real superfood. It contains lots of antioxidants, calcium, vitamin C, vitamin K ( 3 important nutrients for good bone health). Its fibers are beneficial for your digestion and intestinal health and reduces the risk of diabetes and cancer.
The best way to eat it is stir fried or steamed.
People suffering from hypothyroidism should not exaggerate with broccoli or other cruciferous food.

25 min

4

Ingredients

  •  1 head of broccoli in very small florets
  • 4 thick carrots in julienne
  • 2 small courgettes in julienne
  • 1 large red onion (or other type of onion) cut into half rings
  • 1 clove of garlic or “ajo tierno”
  • 1 tbs sesame oil 
  • olive oil or coconut oil
  • 1 large cs of ginger powder or 1 cm fresh ginger cut into small pieces
  • chili flakes – to your taste
  • Tamari (gluten-free soy sauce)**
  • Coconut aminos (optional) – a sauce based on coconut juice.**
  • Optional: fresh coriander

 

Preparation

  1. Heat a generous tablespoon of olive oil (or coconut oil) along with a tablespoon of sesame oil over medium heat.
  2. First stir fry the broccoli for 3 minutes. Add the carrots and the courgette. Stir fry for about ten minutes and then add the onion and garlic.
  3. Season with ginger and chilli flakes and add some extra sesame and olive oil if necessary.
  4. Let it simmer for another minute before adding the tamari and a dash of coconut aminos **.
  5. Stir well and let it simmer on a very low heat (without lid !!)
  6. Optional : serve with lots of fresh cilantro.

Additional tips:

** If you don’t have tamari or coconut aminos at home, you can do the following (the taste will of course differ but you still have a delicious Asian touch with all the other ingredients): season the veggies with salt (because Tamari is salty) and then add a small splash of water or broth to your vegetables. Let it simmer for a while so that the water evaporates (and the vegetables are cooked a bit) and you’re done!

 — Tastes great with chicken, beef or salmon—-

ENJOY!