| Prep: 20 mins | Cook: 15 mins – 20 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 264 | 18g | 3g | 20g |
| sugars | fibre | protein | salt |
| 8g | 4g | 5g | 1.2g |
From the bubbling pots of my Irish grandmother’s kitchen to the seas of fresh crabs and lobsters here in my coastal Boston home, the intertwining of different culinary strands has been key to shaping my love for food and passion for cooking. The Stir-Fried Tree Onion with Bell Peppers is one such recipe that sings true to this fusion of family tradition and local produce.
A Tale of Two Cultures
Just as my background blends the warmth of Irish comfort food with the alluring freshness of New England seafood, this recipe is a beautiful marriage of Asian-inspired stir-fry techniques and the robustness of locally-found vegetables. The tree onions provide a unique, yet familiar, base, while the bell peppers – red, yellow, and green – lend a vibrant splash of colour and a burst of antioxidants. Coupled with the aromatic garlic and ginger, the dish is as much a feast for the senses as it is for the palate.
The Health Kick
Did you know that onions are not only plentiful and easy to grow, but they also host an array of health benefits? They are known to be heart-healthy and can significantly lower risks of certain cancers if consumed regularly. Match them with immune-boosting bell peppers that are dense with a handful of vital vitamins, and you have yourself a delightfully delicious health powerhouse.
A Dish for All Occasions
This Stir-Fried Tree Onion with Bell Peppers recipe is versatile enough to hold its own as a standalone vegetarian dish or serve as an accompanying side to many of your favourite mains. A perfect pairing can be found with Dad’s Favourite Seafood Stew, where the richness of the stew is beautifully offset by the light and crunchy stir-fry.
And yes, as I watch my little one starting to navigate his way around solid foods, I’m comforted by the fact that these are the types of dishes he will grow up with. Nutritious, flavourful and diverse. I hope you love this recipe as much as our little family does!
What You’ll Need
- 12 Tree onions, peeled and cut into chunks
- 3 Bell peppers (red, green, yellow), cut into strips
- 3 Tablespoons of olive oil
- 3 cloves garlic, minced
- 1 inch piece of fresh ginger, peeled and minced
- 3 Tablespoons of soy sauce
- 1 Tablespoon of brown sugar
- Salt, to taste
- Pepper, to taste
- 2 Tablespoons of sesame seeds (optional for garnish)
Method
Step One
Prepare your ingredients by peeling and cutting the tree onions into chunks, cutting the bell peppers into strips, and mincing the garlic and ginger.
Step Two
Heat the olive oil over medium heat in a large skillet or wok. Once the oil is hot, add the minced garlic and ginger. Sauté these ingredients until they become fragrant, which should take about 2 minutes.
Step Three
Add the chunks of tree onions to the skillet or wok. Stir fry them until they start to become golden around the edges.This can take between 2 to 3 minutes.
Step Four
Add the strips of bell peppers to the skillet or wok. Continue stir frying for another 3-4 minutes or until the vegetables are tender.
Step Five
Mix the soy sauce and brown sugar together in a small bowl, then pour this mixture over the stir-fried vegetables in your skillet or wok. Stir everything well to ensure that the vegetables are evenly coated in the sauce.
Step Six
Season your stir fry with salt and pepper to taste. If you wish, you can also sprinkle the sesame seeds over the top as a garnish. Serve your Stir-Fried Tree Onion with Bell Peppers while it’s hot.
