| Prep: 10 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 110 | 8g | 1g | 8g |
| sugars | fibre | protein | salt |
| 4g | 3g | 3g | 0.3g |
When I think about comfort food that’s both nourishing and flavorful, this Chaya and Vegetable Stir Fry immediately comes to mind. The vibrant array of vegetables combined with the unique taste of chaya leaves creates a dish that feels like a celebration of nature’s bounty. Growing up in Seattle, surrounded by fresh produce, and spending time in Japan where I learned the art of balancing flavors, this recipe truly embodies my culinary journey.
Why Chaya?
Chaya, often referred to as “tree spinach,” is a powerful leafy green packed with nutrients. It’s rich in vitamins A and C, calcium, iron, and antioxidants, which can enhance your immune system and overall health. If you can’t find chaya, spinach serves as an excellent substitute, ensuring the dish remains nutritious and delicious.
Perfect Balance of Flavors
The combination of ingredients in this stir fry makes for a truly harmonious dish. The crunchiness of the carrots, bell peppers, and broccoli contrasts beautifully with the tender zucchini and chaya leaves. Add to that the aromatic blend of garlic, ginger, and sesame oil, and you’ve got a symphony of flavors that dance on your palate. The soy sauce provides a savory umami touch, while the red pepper flakes introduce a gentle heat, making every bite intriguing.
Besides the nutritional benefits and exquisite taste, this dish is incredibly versatile. It can be paired with a steaming bowl of jasmine rice, or used as a topping for a hearty quinoa bowl. Similarly, it could complement a simple grilled fish or tofu dish, enhancing your meal’s overall experience.
An Ode to Simplicity and Health
One of the reasons I appreciate the Chaya and Vegetable Stir Fry is its simplicity. It’s a quick, one-pan dish that doesn’t require hours in the kitchen, yet delivers a wholesome, satisfying meal. The olive oil and sesame oil used in the recipe add heart-healthy fats, while garlic and ginger contribute anti-inflammatory properties. Such health benefits make this stir fry not just a treat for the taste buds, but also a boon for your wellbeing.
If you’re curious about similar dishes, you might also enjoy a classic Japanese Yasai Itame, a vegetable stir fry with a similar flavor profile and preparation method. Another option is a vibrant Buddha bowl, where this stir fry can be a delicious component among other fresh ingredients.
I hope you find as much joy in preparing and savoring this stir fry as I do. It’s a testament to the beauty of fresh ingredients and the magic that happens when they come together in the right way.
What You’ll Need
- 2 cups chopped chaya leaves (alternatively, use spinach if chaya is unavailable)
- 1 cup diced carrots
- 1 cup sliced bell peppers (any color)
- 1 cup chopped zucchini
- 1 cup chopped broccoli florets
- 1 medium onion, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1/2 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 1 tablespoon sesame seeds for garnish (optional)
- 1 lime, cut into wedges (optional)
Method
Step One
Heat the olive oil in a large skillet or wok over medium-high heat.
Step Two
Add the thinly sliced onion and sauté for about 2-3 minutes until it becomes translucent.
Step Three
Add the minced garlic and grated ginger to the skillet, and cook for another minute until fragrant.
Step Four
Add the diced carrots and chopped broccoli florets to the skillet. Stir fry for 5 minutes or until they start to become tender.
Step Five
Add the sliced bell peppers and chopped zucchini. Continue to stir fry for another 3-4 minutes.
Step Six
Add the chopped chaya leaves (or spinach) to the skillet. Stir well to combine all the vegetables.
Step Seven
Pour in the soy sauce and sesame oil. Sprinkle with red pepper flakes if using. Stir everything together and cook for an additional 2-3 minutes or until the chaya leaves are wilted and all vegetables are tender-crisp.
Step Eight
Season with salt and pepper to taste. Remove from heat.
Step Nine
Transfer the stir fry to a serving dish. Garnish with sesame seeds if desired and serve with lime wedges on the side. Enjoy!
