| Prep: 15 mins | Cook: 12 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 78 | 4.9g | 0.6g | 6.8g |
| sugars | fibre | protein | salt |
| 1.4g | 2.2g | 1.9g | 0.6g |
Inspired by my grandparents’ table, where Italian-American traditions reign, I’m excited to share one of my favorite vegetable-focused dishes. Stir-Fried Lettuce is not just a recipe, it reminds me of stirring pots in the kitchen with my nonna, absorbing the multi-generational knowledge shared through the language of food. Despite its simple title, Stir-Fried Lettuce is a vibrant, flavorful, and nutritious delight.
A Nod to Traditional Influences
While Italian cuisine abounds with rich meats and cheeses, my grandparents also taught me to honor and showcase vegetables. The freshest ingredients—just like the lettuce in this stir-fry—take the spotlight in Italian kitchens, ensuring the true flavors shine. This Stir-Fried Lettuce dish, while seemingly Asian in its culinary techniques, is akin to ‘insalata saltata’–a lightly sautéed or wilted salad that is common in Italy, particularly in the cold winter months when you want something warm yet light.
Weaving a blend of Italian heartiness and Asian precision, this stir-fry is pure comfort food. It syncs perfectly with a whole host of dishes, like serving it alongside a fragrant jasmine rice or a simple roasted chicken, echoing the communal, casual family meals of my childhood.
Health Benefits
But it’s not just the nostalgic ties that make me love this dish. As a grandfather adopting a healthier lifestyle to keep pace with my energetic grandkids and enjoy hiking in my free time, the nutritious benefits of stir-fried lettuce cannot be ignored. This meal is virtually fat-free yet high in fiber, keeping things light and satisfying. It contains ginger and garlic, both recognized for their immune-boosting capabilities and numerous benefits for digestive health.
Combine these with antioxidant-rich bell peppers and mushrooms, and you have a recipe perfect for those aiming to maintain their health without sacrificing an ounce of taste. And if you wish to up the protein in the mix, feel free to top up the stir-fry with some cooked chickpeas or grilled tofu, which I often do.
Let’s not forget, we’re using heart-healthy vegetable oil for this sauté, providing a good dose of essential fats, necessary for absorbing vital nutrients from our food. Stir-Fried Lettuce is much more than a recipe—it’s a plateful of health and history, just waiting to be wrapped up in love and shared with the ones who mean the most.
Want more detailed information on the health benefits of lettuce? Here’s a well-researched piece from Medical News Today. Also, check this insightful article from the Healthline, detailing the health benefits of bell pepper.
Happy Cooking!
What You’ll Need
- 2 large heads of lettuce
- 2 tablespoons of vegetable oil
- 1 tablespoon of minced garlic
- 1 tablespoon of minced ginger
- 1/2 cup of vegetable broth
- 1 tablespoon of soy sauce
- 1 tablespoon of cornstarch, mixed with 2 tablespoons of water
- 1 red bell pepper, sliced
- 1/2 cup of sliced mushrooms
- Salt and pepper to taste
- Sesame seeds for garnish (optional)
Method
Step One
Begin by cleaning and slicing the 2 large heads of lettuce and set them aside. Similarly, slice the red bell pepper and mushrooms and keep them ready.
Step Two
Next, in a large skillet or wok, heat 2 tablespoons of vegetable oil over medium heat. Add 1 tablespoon of minced garlic and 1 tablespoon of minced ginger. Sauté for about 1-2 minutes until they become fragrant but not brown.
Step Three
Now, add the sliced red bell pepper and mushrooms to the skillet. Sauté for another 2-3 minutes until they are just tender.
Step Four
Then, add the sliced lettuce to the skillet. Stir-fry for about 2-3 minutes until just wilted. You want the lettuce to be cooked but still have a little crunch to it.
Step Five
In a small bowl, mix together 1/2 cup of vegetable broth, 1 tablespoon of soy sauce, and the cornstarch-water mixture. Stir until well combined.
Step Six
Pour this sauce over the cooked vegetables in the skillet. Stir well to combine and allow it to cook for another 2-3 minutes. The sauce should thicken slightly and coat the vegetables well.
Step Seven
Finally, season the dish with salt and pepper to taste. If you like, sprinkle some sesame seeds on top for garnish. Serve the stir-fried lettuce hot as a side dish.
