| Prep: 15 mins | Cook: 20 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 180 | 10g | 1.5g | 20g |
| sugars | fibre | protein | salt |
| 5g | 6g | 8g | 0.3g |
Every now and then, it’s refreshing to step out of my New England seafood comfort zone and indulge in a recipe that’s a bit worlds apart from my usual remit – a dish like the Lima Bean and Vegetable Stir Fry. Unlike the traditional chowders I so often concoct for my daughters, Erin and Samantha, this stir fry brings a certain vibrancy that awakens the palate and instills a sense of renewal.
The Healthful Appeal of this Stir Fry
The medley of colorful vegetables that make up the Lima Bean and Vegetable Stir Fry is not just a feast for the eyes. Each component brings an array of health benefits. From the immune-boosting properties of bell peppers and broccoli, to the digestion-friendly nature of zucchini, this dish truly packs vitality in every bite. Let’s not forget our star of the show, the humble lima beans: these underrated legumes are an excellent source of cholesterol-lowering fiber and a good source of protein, making the dish truly nutritive. For more on the health benefits of lima beans, do check out Healthline.
Flavor Profiles and Compatibility
What really draws me to this Lima Bean and Vegetable Stir Fry is its versatility. Light on the palate yet bursting with flavor, the stir fry showcases each ingredient without overpowering another. The zest of fresh ginger, the aromatic garlic, and the umami hint of soy sauce all unite to create a delightful balance of taste and texture. If you’re a fan of Asian-inspired cuisine, you might be familiar with similar dishes such as Szechuan Tofu and Vegetable Stir Fry or the classic Vegetable Stir Fry.
Moreover, despite its lightness, the dish is quite substantive, which makes it ideal both as a standalone meal or paired with classics. It works wonderfully with fragrant jasmine rice or even as a healthier side dish to complement my New England style grilled fish.
What You’ll Need
- 2 tablespoons vegetable oil
- 1 cup of lima beans, thawed if frozen
- 2 cups of broccoli florets
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, sliced
- 2 cloves of garlic, minced
- 1 inch of fresh ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch mixed with 1/4 cup cold water
- Salt and pepper to taste
Method
Step One
Heat the vegetable oil in a large pan or wok on medium heat.
Step Two
Add the thawed lima beans to the pan and stir fry them until they become hot and slightly browned. This should take about 3-5 minutes.
Step Three
Add the broccoli florets, sliced bell pepper, sliced zucchini, and sliced carrot to the pan. Continue to stir fry the vegetables with the lima beans for another 5-7 minutes, until the vegetables are tender but still crisp.
Step Four
Push the vegetables to the side of pan creating space in the center. Add the minced garlic and grated ginger to this cleared space and stir fry them until they are fragrant. This should take about a minute.
Step Five
Stir in the soy sauce, sesame oil, and the cornstarch mixed with cold water. Mix all the vegetables together so that they are coated in the sauce. Continue to stir fry for another 1-2 minutes until the sauce has thickened.
Step Six
Season the stir fry with salt and pepper according to your taste. Serve the Lima Bean and Vegetable Stir Fry hot, either on its own or with a side of cooked rice or noodles.
