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| Prep: 15 mins | Cook: 20 mins | Difficulty: Medium | Serves: 6 |
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| kcal | fat | saturates | carbs |
| 180 | 12g | 1.5g | 14g |
| sugars | fibre | protein | salt |
| 6g | 5g | 6g | 1.2g |
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The beauty of the Vegetable and Locust Beans Stir-Fry lies not only in its delightful array of colors and textures but also in its symphony of flavors. Being someone who thrives in the tantalizing scents and tastes of both the Caribbean and Spanish culinary worlds, this recipe tickles my palate in the most spectacular ways. The crunch of vibrant bell peppers juxtaposed with the silky smoothness of zucchini and yellow squash creates the perfect harmony that dances on your tongue.
The Journey of Ingredients
Each ingredient in the Vegetable and Locust Beans Stir-Fry tells a story. My Cuban and Spanish upbringing deeply ingrains a love for fresh, local ingredients, and this dish showcases them wonderfully. Locust beans are a hidden gem in this recipe—their fermented, nutty flavor brings a unique umami hit that instantly elevates the dish. It reminds me of the beans used in various traditional Spanish stews, adding a nostalgia-inducing depth that resonates with my heritage.
While this dish proudly stands on its own, it seamlessly pairs with many other creations from your kitchen. Consider serving it alongside a plate of garlic-infused arroz blanco or even with some lightly seasoned grilled seafood for an especially delightful combo. The versatility of this stir-fry also makes it an excellent side dish to heartier entrees like a saffron-laden paella or a rich Cuban-style beef ropa vieja.
Health on a Plate
Besides being a feast for the senses, this stir-fry is also nourishing for the body. Packed with a vibrant array of vegetables such as red, green, and yellow bell peppers, carrots, snap peas, and broccoli, it’s a goldmine of vitamins and antioxidants. Carrots and bell peppers are rich in beta-carotene, which is fantastic for your vision and skin. Cruciferous vegetables like broccoli and cauliflower have cancer-fighting properties, and they offer a solid punch of fiber, keeping you full and satisfied.
The inclusion of fermented locust beans is a noteworthy star. Fermented foods are known to be beneficial for gut health, packed with probiotics that help maintain a robust digestive system. Similarly, ginger and garlic aren’t just flavor powerhouses; they also bring significant anti-inflammatory benefits, making this dish as therapeutic as it is delicious.
For those looking to impress at dinner parties or just seeking a scrumptious, health-conscious meal, the Vegetable and Locust Beans Stir-Fry is your go-to. Drizzling a touch of sesame oil enhances the nutty undertone, and a sprinkle of red pepper flakes adds just the correct kick, making every bite an experience worth savoring. Whether served over a bed of steaming jasmine rice or tossed with noodles for a heartier meal, it encapsulates the very essence of gourmet enjoyment with healthfulness.
Dive into the recipe, relish each bite, and celebrate the melding of fresh ingredients and timeless flavors. For more on the wonders of fermented foods, check out this article. For tips on perfecting your stir-fry technique, visit this guide.
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What You’ll Need
- 2 tablespoons olive oil
- 1 medium red bell pepper, julienned
- 1 medium green bell pepper, julienned
- 1 medium yellow bell pepper, julienned
- 2 medium carrots, thinly sliced
- 1 cup snap peas
- 1 medium zucchini, sliced
- 1 medium yellow squash, sliced
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1/2 cup sliced red onion
- 1 cup locust beans (fermented and pre-soaked)
- 2 cloves garlic, minced
- 1 inch piece of ginger, grated
- 3 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup chopped fresh cilantro
- 2 tablespoons sesame seeds (optional)
- Cooked rice or noodles (for serving)
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Method
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Step One
Heat the olive oil in a large pan or wok over medium-high heat. Add the sliced red onion, minced garlic, and grated ginger. Stir-fry for about 2 minutes until fragrant.
Step Two
Add the julienned red, green, and yellow bell peppers, sliced carrots, snap peas, zucchini, yellow squash, broccoli florets, and cauliflower florets. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Step Three
Stir in the locust beans. Continue to stir-fry for another 2-3 minutes, ensuring the beans are well mixed with the vegetables.
Step Four
In a small bowl, whisk together the soy sauce, oyster sauce, rice vinegar, sesame oil, black pepper, and red pepper flakes (if using). Pour the sauce over the vegetable and locust bean mixture, stirring to coat everything evenly. Cook for an additional 2 minutes to allow the flavors to meld.
Step Five
Remove the pan from heat. Sprinkle the stir-fry with chopped fresh cilantro and sesame seeds (if using). Serve the Vegetable and Locust Beans Stir-Fry hot over cooked rice or noodles.
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