| Prep: 20 mins | Cook: 25 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 187 | 6g | 1g | 28g |
| sugars | fibre | protein | salt |
| 8g | 7g | 6g | 0.3g |
One of my absolute favorite meals to prepare is the Dolichos Bean and Vegetable Stir Fry. Infused with the vibrant Tex-Mex flavors I grew up with, this universally-loved dish is not only delicious, but vibrantly colorful, making it incredibly appetizing to the eyes. And let’s not forget, this meal carries all the healthy benefits of a protein-packed, fiber-rich, low-fat diet, thanks to the power-packed Dolichos beans.
Combine Tradition with Experimentation
What I love most about this recipe is the beautiful marriage of tradition and experimentation it represents. I love my Tex-Mex roots and being able to bring a hint of that into this dish, all while exploring international flavors, brings me joy. The warming heat from the turmeric and red chili powder mingle, creating a base that carries throughout this stir fry. It’s akin to the typical southern barbecue flavor palette, with a unique, vibrantly fresh edge.
Nutrition and Flavor in One
Not forgetting the health aspects, the Dolichos Beans and Vegetable Stir Fry is truly Godsend for anyone striving to maintain a balanced lifestyle. Soy sauce creates a deep, umami richness which is complemented by the sweetness of the carrots and the bite of bell peppers. This magic combo creates a flavor symphony that not only pleases the tastebuds but provides an array of vitamins, antioxidants, and fiber to support overall health.
This hearty meal feels somewhat similar to a traditional Tex-Mex fajita, minus the tortilla, and would pair perfectly with a refreshing avocado cilantro-lime rice. You could also enjoy it alongside a chilled glass of homemade iced tea on those oh-so-common hot Texas afternoons.
In essence, the Dolichos Beans and Vegetable Stir Fry is a dish that holds dear to my heart due to its embodiment of my roots and values- tradition, exploration, and health-focused cuisine. I couldn’t recommend trying this recipe enough.
What You’ll Need
- 2 cups of Dolichos beans (Hyacinth beans)
- 2 carrots, cut into small pieces
- 1 bell pepper, cut into small pieces
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 small piece of ginger, minced
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1/2 teaspoon black pepper
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- Salt to taste
- 2 tablespoons soy sauce
- 1/2 cup of water
- Handful of chopped fresh coriander for garnish
Method
Step One
First, prepare all your ingredients. Wash the Dolichos beans thoroughly, chop the carrots and bell pepper into small pieces, finely chop the onion, and mince the garlic and ginger. Set these aside.
Step Two
Heat the vegetable oil in a large wok or frying pan over medium heat. Once the oil is hot, add the cumin seeds and sauté them until they begin to splutter.
Step Three
Add the chopped onion to the pan and sauté it until it turns a golden brown color. Then, add the minced garlic and ginger and stir for a minute or two until they release their fragrant aroma.
Step Four
Now add the chopped carrots and bell pepper to the pan and stir-fry them for a few minutes until they start to soften.
Step Five
Then, add the Dolichos beans to the pan along with the turmeric powder, red chili powder, black pepper, and salt. Mix well so that all the vegetables are coated with the spices.
Step Six
Pour in the soy sauce and water, then reduce the heat to low, cover the pan and let it simmer for around 15-20 minutes, or until the beans are fully cooked and tender.
Step Seven
Once the beans are cooked, check the seasoning and adjust it if necessary. Then, turn off the heat and transfer the stir fry to a serving plate.
Step Eight
Finally, garnish the Dolichos Beans and Vegetable Stir Fry with the chopped fresh coriander and serve it while it’s hot. Enjoy this healthy and delicious dish with your favorite side!
