| Prep: 15 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 7g | 1g | 20g |
| sugars | fibre | protein | salt |
| 10g | 4g | 4g | 0.7g |
For those who love a good vegetable stir-fry, the Mashua Stir-Fry recipe is a treasure trove of flavors and textures. My fascination with this dish began when I stumbled upon mashua, a somewhat uncommon root vegetable originally from the Andes, known for its peppery and slightly sweet flavor. It immediately intrigued me, and I couldn’t resist experimenting with it in my kitchen.
A Fusion of Flavors
This recipe brings together a vibrant medley of vegetables including bell peppers, red onion, broccoli, and carrots. Add to that the aromatic garlic and ginger, and you have a dish that tastes as good as it smells while it’s cooking. The rich blend of soy sauce, hoisin, rice vinegar, and a touch of honey creates a balanced sauce, making this a quintessential comfort food with a twist.
Health Benefits Alongside Flavor
Besides its delicious taste, the Mashua Stir-Fry is a powerhouse of nutrients. Mashua is rich in antioxidants and has been historically used for its medicinal properties. The inclusion of fiber-rich vegetables like broccoli and carrots boosts your daily fiber intake, aiding in digestion and keeping you fuller for longer. Garlic and ginger, both known for their immune-boosting qualities, add not just depth of flavor but also health benefits. And let’s not forget the heart-healthy olive oil used for sautéing.
This dish is quite versatile and can easily pair with a variety of sides. It goes wonderfully well with steamed jasmine rice or even soba noodles, allowing you to tailor the meal to your preference.
Perfect for Family Dinners
Since Laura and I welcomed our baby boy into the world, quick, healthy, and flavorful meals have become essential. This stir-fry not only fits the bill but also reminds me of the hearty, comforting meals my Irish grandparents would serve, albeit with a New England twist. The vibrant, colorful veggies make it a visual delight that even our little one is starting to appreciate.
If you enjoy this Mashua Stir-Fry, you might also want to check out a similar dish like our classic Classic Vegetable Stir-Fry or try pairing it with a side of Coconut Rice for an added layer of flavor complexity.
Rediscover the joy of cooking with fresh, wholesome ingredients through this delightful Mashua Stir-Fry and share it with those you love. Happy cooking!
What You’ll Need
- 1 lb Mashua, peeled and thinly sliced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 medium red onion, thinly sliced
- 2 cups broccoli florets
- 2 medium carrots, julienned
- 3 cloves garlic, minced
- 1-inch piece of ginger, minced
- 3 tbsp soy sauce
- 2 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tbsp honey
- 1/2 tsp red pepper flakes (optional)
- 3 tbsp olive oil or vegetable oil
- 2 green onions, sliced for garnish
- 1 tbsp sesame seeds for garnish
- Salt and pepper to taste
- Cooked rice or noodles for serving
Method
Step One
Heat 2 tablespoons of oil in a large skillet or wok over medium-high heat.
Step Two
Add the sliced Mashua to the skillet and stir-fry for 5-7 minutes until it starts to become tender. Remove from the skillet and set aside.
Step Three
In the same skillet, add the remaining 1 tablespoon of oil. Add the minced garlic and ginger, and stir-fry for about 30 seconds until fragrant.
Step Four
Add the red and yellow bell peppers, red onion, broccoli florets, and carrots to the skillet. Stir-fry for 4-5 minutes until the vegetables are tender but still crisp.
Step Five
Return the cooked Mashua to the skillet, and mix well with the other vegetables.
Step Six
In a small bowl, whisk together soy sauce, hoisin sauce, rice vinegar, honey, and red pepper flakes (if using).
Step Seven
Pour the sauce over the vegetables and Mashua in the skillet. Stir to coat evenly and cook for an additional 2-3 minutes until the sauce has thickened slightly.
Step Eight
Season with salt and pepper to taste.
Step Nine
Serve the Mashua stir-fry over cooked rice or noodles. Garnish with sliced green onions and sesame seeds.
