| Prep: 20 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 173 | 10g | 1g | 19g |
| sugars | fibre | protein | salt |
| 8g | 5g | 4g | 1.3g |
The moment I think of the Stir-Fried Vegetables with Kencur recipe, I am reminded of comforting Sunday meals back home in Boston with my Irish grandparents. Steeped in the flavors of vibrant, high-quality vegetables, paired with the exotic taste of Kencur, this dish is both a sensory delight and a health booster. Looking at the picture of this vibrant dish makes my mouth water every time 
.
The Kencur Connection
One of the things I love most about the Stir-Fried Vegetables with Kencur recipe is the use of Kencur (Kaempferia galanga), a spice that took me on a culinary adventure through Southeast Asia. Reminiscent of my extensive travels and the fusion of my traditional upbringing and global tastes, this spice packs a unique flavor punch and offers impressive health benefits. A staple in traditional medicine, Kencur is used for its anti-inflammatory properties and can aid in digestion.
Health in Each Bite
But the health benefits of this recipe do not stop at Kencur. Every component of this stir-fry brings something beneficial to the table. The array of colorful peppers and carrots are not only visually appealing but also packed with antioxidants and nutrients. Broccoli and snap peas offer a good dose of fiber, while the olive oil and sesame seeds provide essential fatty acids. Each spoonful is a celebration of flavors and nutrients, making it an all-time favorite in our household.
My fiancée, Laura, absolutely loves this dish, and we’re thrilled to introduce our baby boy to these wholesome flavors in time. Part of the magic of sharing these meals, I believe, is in the gems of shared experiences, conversations, and values – just as my grandparents shared with me.
One of the joys of this recipe lies in its versatility. Serve it over steamed rice, or pair it with a robust beef stir-fry or a simple chicken teriyaki. It can be tweaked to your liking, and each change brings a new gustatory experience to the fore.
Every time I whip up this recipe, the tantalizing aroma, the vibrant colors, and the memorable taste remind me of how food connects us to our roots, our loved ones, and our shared experiences, adding a measure of joy to the ordinary act of daily sustenance.
What You’ll Need
- 3 tablespoons of olive oil
- 2 cloves of garlic, minced
- 1 tablespoon of kencur (Kaempferia galanga), finely chopped
- 1 large onion, sliced
- 2 large carrots, sliced diagonally
- 2 bell peppers, various colors, sliced
- 2 cups of broccoli florets
- 1 zucchini, sliced
- 2 cups of snap peas, trimmed
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1/2 teaspoon of Asian chili flakes (optional)
- 1 tablespoon of soy sauce
- 1 tablespoon of sesame seeds, for garnishing
Method
Step One
Begin by heating the 3 tablespoons of olive oil in a large frying pan or wok over medium heat.
Step Two
Once the oil is hot, add the 2 cloves of minced garlic and 1 tablespoon of finely chopped kencur. Stir frequently and cook until the garlic becomes fragrant.
Step Three
Add the sliced onion to the pan and sauté until it begins to soften and becomes transparent.
Step Four
Next, add the sliced carrots, sliced bell peppers, the 2 cups of broccoli florets, the sliced zucchini, and the snap peas to the pan. Stir well to mix with the garlic and onion.
Step Five
Season the vegetables with 1 teaspoon of salt, 1/2 teaspoon of black pepper, and, if desired, 1/2 teaspoon of Asian chili flakes. Continue to stir the vegetables as they cook to ensure they are evenly seasoned.
Step Six
Drizzle the 1 tablespoon of soy sauce over the stir-fried vegetables and stir again to distribute.
Step Seven
Continue cooking the vegetables, stirring frequently, until they are tender-crisp, or cooked to your preference.
Step Eight
Once the vegetables are cooked, remove the pan from the heat. Sprinkle the 1 tablespoon of sesame seeds over the top of the stir-fried vegetables as a garnish before serving.
Step Nine
Enjoy your Stir-Fried Vegetables with Kencur as a delicious and healthy side dish or main course.
