Vegetable Challenge: Sesame Ginger Stir-Fry Recipe

Photo: Jerran Boyer

Some people consider themselves vegetable lovers, but can they really “wok” the walk?

Let’s find out! I am presenting a vegetable challenge: let’s see if you can eat 10 different veggies per day for the next week. Wait, before you have a (artichoke) heart attack, it’ll be easier than you think. Especially if you make my easy peasy Asian vegetable stir-fry recipe, aka Sesame Ginger Stir-Fry, which gets you to your daily quota by lunchtime. P.S.- fresh herbs count, too!

Adults should have 3-5 servings of vegetables per day, and many fall short of that daily requirement, coming in at only one in 10 adults getting in the recommended servings of fruit and vegetables daily. What is considered a serving size you ask? A serving size of cooked or raw vegetables for example is:

Now, back to the stir-fry~ the recipe is great as is, but I also offer suggestions and substitutions in the recipe notes. With stir-fries, as with many recipes, the variations are endless and the recipe can be modified to accommodate any preference or food allergy (such as sesame, nuts, etc.).

I use broccoli, snow peas, cabbage and more in my recipe, but if any of those aren’t your fave feel free to use bok choy, asparagus, cauliflower, eggplant, or whatever is fresh and seasonal at your local market.

If you are looking to “bulk up” the dish you can add tofu or edamame, or your favorite protein. Sides that pair great with this dish are quinoa (a complete protein in itself!), or jasmine rice. The dish would be a also be a complete protein by adding the tofu or edamame.

To kick up the heat add a splash of sriracha or chili garlic sauce at the end. To add that extra Asian-y flavor, add a splash of gluten-free tamari/soy or toasted sesame oil. My favorite brand of gluten-free and low-sodium organic tamari is San-J.

For a more kid-friendly dish, noodles always go over well. Soba, which can be gluten-free, or rice noodles. Or do whole wheat spaghetti if they don’t have an adventurous palate yet.

The measurements below are for two large servings or four small servings. For the quinoa, I recommend cooking 1/4 cup raw quinoa for two servings. My favorite brand of organic quinoa, which comes pre-rinsed, is the tricolor “harmony” blend by Ancient Harvest.

Sources: CDC, health.gov

Print Recipe

Sesame Ginger Stir-Fry

Fresh vegetable stir-fry with scallion, ginger, and tons of fresh colorful veggies

Course

Lunch, Main Dish

Keyword

gluten free, vegan, vegetables

Prep Time

15

Cook Time

15

Servings

Ingredients

• 1 tbsp avocado oil
• 1 each red or yellow bell pepper sliced
• 1 head broccoli florets chopped
• 3 each scallions sliced
• 1 tbsp minced garlic
• 1 tbsp minced ginger
• 6-8 each cremini mushrooms sliced
• 1 cup snow peas
• 1/2 cup coarsely shredded carrots
• 1/2 cup finely shredded cabbage (can use red or nappa or savoy cabbage)
• 1 cup fresh baby spinach
• 1/2 cup toasted cashews
• 1 tbsp toasted sesame seeds (optional)
• 1 handful fresh cilantro

Course Lunch, Main Dish Keyword gluten free, vegan, vegetables Prep Time 15 Cook Time 15 Servings Ingredients 1 tbsp avocado oil 1 each red or yellow bell pepper sliced 1 head broccoli florets chopped 3 each scallions sliced 1 tbsp minced garlic 1 tbsp minced ginger 6-8 each cremini mushrooms sliced 1 cup snow peas 1/2 cup coarsely shredded carrots 1/2 cup finely shredded cabbage (can use red or nappa or savoy cabbage) 1 cup fresh baby spinach 1/2 cup toasted cashews 1 tbsp toasted sesame seeds (optional) 1 handful fresh cilantro

Instructions

1. heat oil in a large skillet over medium-high heat, when pan is hot add avocado oil
2. add bell pepper, sauté 5 minutes
3. add broccoli florets, sauté 5 minutes, adding a splash of water if pan starts to dry out
4. add scallion, garlic and ginger, sauté a few minutes
5. add mushrooms and snow peas, sauté a few minutes more
6. add carrots and cabbage, sauté a minute or two, then fold in spinach
7. season with pink salt and fresh cracked black pepper to taste, then garnish with cashews and cilantro (and sesame seeds if using)

Recipe Notes

Variations and substitutions:

1. for extra Asian flavor finish with a splash of toasted sesame oil, low-sodium gluten-free tamari such as San-J. Or you can use coconut aminos for soy-free
2. omit salt if using a salty sauce such as tamari, soy or coconut aminos
3. add drizzle of chili garlic sauce or sriracha towards the end of cooking for extra heat
4. to make a complete protein, serve with quinoa, or add some tofu or edamame

Original recipe created by Jerran Boyer
www.healthnutchef.com