Stir Fry Vegetables with Ginger and Garlic

2013-05-20
Stir Fry Vegetables and Ginger
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  • Servings : 8
  • Prep Time : 10m
  • Cook Time : 10m
  • Ready In : 20m

Nutritional Info

This information is per serving.

  • Calories

    82
  • Calories from Fat

    34
  • Total Fat

    3.8g
  • Saturated Fat

    0.8g
  • Trans Fat

    0.0g
  • Cholesterol

    0mg
  • Sodium

    256mg
  • Total Carbohydrates

    10.6g
  • Dietary Fiber

    2.9g
  • Sugars

    3.7g
  • Protein

    3.1g
  • Vitamin A

    68%
  • Vitamin C

    119%
  • Calcium

    5%
  • Iron

    7%
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This recipe for stir fry vegetables with ginger and garlic is not only tasty, it looks beautiful on the plate, especially if you use red or yellow peppers.

The mix of vegetables is quite healthy of course and even though you are frying, you use just a bit of oil for a large amount of vegetables.

Serve this recipe with cooked brown rice as a vegetarian main course or with any plain meat or Asian meat or fish recipe as a side dish.

Stir Fry Vegetables with Ginger

vegetarian labelgluten free labelvegan labellow carb labeldiabetic recipe

Ingredients

  • 1/4 pound green beans
  • 1 small zucchini
  • 2 carrots
  • 1/2 small cauliflower, cut into flowerets
  • 1 large stalk broccoli, cut into flowerets
  • 1 red and/or yellow pepper, chopped
  • 1/4 pound snow peas or sugar snap peas
  • 1 red onion, thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons fresh ginger root, minced
  • 3 tablespoons soy sauce
  • 2 tablespoons vegetable oil
  • salt and pepper to taste

Method

Step 1

Slice the beans, zucchini and carrots on the diagonal. Cut the cauliflower and broccoli into small florets. Seed the peppers and dice them. Clean and trim the snow peas. Cut the snow peas in half on the diagonal if you wish.

Step 2

In a large pot of boiling water, blanch the beans, carrots, cauliflower and broccoli until each is tender crisp. Drain and immediately rinse under cold running water to prevent further cooking. Drain the vegetables thoroughly.

Step 3

Heat 2 teaspoons of vegetable oil in heavy skillet over medium heat. Add the onion and 1 clove of garlic. Stir fry for 3 to 4 minutes. Add the zucchini and some ginger and more garlic. Stir fry for 3 minutes longer, adding more oil if necessary. If the pan is full, transfer the vegetables to baking dish and keep them warm.

Step 4

Continue to add as many of the blanched vegetables as you can stir fry at one time, plus some of the garlic and ginger. Cook, stirring, for 2 to 3 minutes or until hot and semi cooked. Finish with the peppers and snow peas, cooking until they are tender crisp. When you are done, combine all the vegetables in the pan and toss them with the soy sauce. Add salt and pepper to suit your taste.

Tips and Variations:

  • I like to cut the zucchini into sticks. That way you don’t have big chunks of zucchini mixed with smaller pieces of other vegetables.
  • If you don’t want this to be a vegetarian recipe, feel free to add shrimp, as in the image above. Fry them last for just a couple of minutes until they turn pink, and mix them together with all of the vegetables and seasonings. You can also add chicken or strips of beef.
  • Try other vegetables as well. You can use red and or green cabbage as well as asparagus in this recipe.
  • Be careful with the amount of salt you add. The soy sauce is quite salty itself.
  • These vegetarian stir fry vegetables cook up perfectly in a wok, which has lots of room for everything to cook, plus allows you to keep the already cooked veggies away from the heat a bit by moving them up the side of the wok. A wok is inexpensive and a great investment if you like Asian food.

Not all soy sauces are gluten free. If you need this to be a gluten-free recipe, please make sure the soy sauce you are using is gluten free.

Brown rice has a bit of protein in it, so serving the vegetable stir fry with cooked brown rice makes it a well rounded and healthy vegetarian meal.

This recipe is low carb, gluten free and a great diabetic recipe.

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You will find another recipe for stir fry vegetables, with sweet and sour flavors, here.


Stir Fry Vegetables and Ginger



diabetic recipe

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