| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 287 | 10g | 1g | 40g |
| sugars | fibre | protein | salt |
| 10g | 11g | 12g | 0.87g |
If there’s a recipe that encapsulates the spirit of my Texan upbringing, while also satisfying my deep appreciation for healthful vegetables, it has to be the Pigeon Pea and Vegetable Stir Fry. It’s a vibrant dish, teeming with colorful vegetables and robust flavors. Bundled in each bite are bursts of nostalgia, inviting senses to reminisce about my warm Southern kitchen while enjoying the zestful flavors of stir fry. The image below captures its vivid spirit:
Nurturing Good Health with Stir Fry
Stir fry is a cooking technique that has always fascinated me. It lets vegetables retain their nutrient content while soaking up diverse flavors. This particular recipe, packed with pigeon peas and a garden’s worth of vegetables, brings plenty of fiber, vitamins, minerals, and proteins onto your plate. Pigeon peas are known for their high protein content and offer a host of nutritional benefits fitting a healthy lifestyle.
Where Southern Comfort Meets Far East Zing
The Pigeon Pea and Vegetable Stir Fry might just remind you of a Sunday potluck in Texas with a hint of Asian heritage weaved in – a patchwork quilt of the global palate. The Southern robustness of onion and bell peppers melds perfectly with the Eastern firmness of broccoli and zucchinis. The warm essence of garlic and the vibrant burst of tomatoes is further layered with the humble heat from the pepper, making this dish an echo of home with an international twist.
This stir fry works wonderfully as a stand-alone dish, but if you’re looking for a whole meal suggestion, it pairs brilliantly with homemade Southern cornbread or BBQ grilled tempeh. The playful fusion of Texas and Asian flavors is bound to excite your weeknight dinners or impress your guests on special occasions.
In conclusion, my love for this recipe goes beyond its delightful mix of crunches and flavors. It could very well be the embodiment of finding unity in diversity. The Pigeon Pea and Vegetable Stir Fry allows us to venture far from our usual grounds while keeping our roots firmly planted in home, passion, and health.
What You’ll Need
- 2 cups of fresh or canned pigeon peas
- 3 tablespoons of vegetable oil
- 2 cloves of garlic, minced
- 1 large onion, chopped
- 1 large bell pepper, diced
- 2 large carrots, sliced
- 2 medium zucchinis, sliced
- 2 cups of broccoli florets
- 2 medium tomatoes, chopped
- 1 tablespoon of soy sauce
- 1 tablespoon of sesame oil
- Salt and pepper to taste
- 1 cup of chopped fresh cilantro for garnish
Method
Step One
Start by preparing your ingredients. Rinse the pigeon peas if using canned to remove extra sodium. Mince the garlic, chop the onion, bell pepper, tomatoes, and cilantro. Slice the carrots and zucchinis. Separate the broccoli into florets.
Step Two
Heat the vegetable oil in a large pan or wok over medium heat. Once the oil is hot, add the minced garlic and chopped onion to the pan. Stir it constantly to prevent the garlic from burning. Cook until the onion becomes translucent.
Step Three
Add the diced bell pepper, sliced carrots, and sliced zucchinis to the pan. Continue to stir the vegetables around in the pan to cook evenly and absorb the flavors from the garlic and onion. Cook until the vegetables begin to soften, usually about 5-7 minutes.
Step Four
Next, add the broccoli florets and chopped tomatoes to the pan. Stir well to mix them with the other vegetables. Add the pigeon peas, soy sauce, and sesame oil to the pan. Stir well to combine all the ingredients.
Step Five
Season your stir fry with salt and pepper to taste. Continue stirring and cooking your mixture for another 5 minutes or until the vegetables are cooked to your desired level.
Step Six
Finally, remove the pan from the heat. Sprinkle the chopped fresh cilantro over the stir fry as a garnish before serving. The Pigeon Pea and Vegetable Stir Fry is best served over rice or enjoyed by itself. Enjoy your meal!
