| Prep: 15 mins | Cook: 20 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 165 | 3g | 0.5g | 30g |
| sugars | fibre | protein | salt |
| 5g | 7g | 4g | 0.47g |
Just the name, “Vegan Ackee and Vegetable Stir-fry,” invigorates my Creole-inspired palette. This stir-fry recipe, saturated with gorgeous, colourful vegetables and delicate ackee, is a celebration of flavours — vibrant, refreshing, and altogether enchanting. Much like the watercolour landscapes of my Louisiana home, this recipe paints a delightful assortment of tastes within your mouth, each bite a satisfying mix of umami, tangy, spicy, and a touch of sweetness.
# Vibrancy in Each Bite
The Extraordinary Simple Ingredients
While my fondness for desserts might steal the spotlight, the Vegan Ackee and Vegetable Stir-fry gracefully carves its place in my heart. Unlike the elegance of a classic beignet, the excitement comes from each ingredient’s freshness and authenticity, akin to the bustling French open-air markets akin to my ancestry. The dish, akin to a vibrant vegetable jambalaya, brings together an orchestra of vegetables— bell peppers, onions, garlic, carrots, zucchini, broccoli, snap peas, and corn kernels. Drizzled with soy sauce, zestfully rubbed with ginger, delicately spiced with turmeric and chili, this stir-fry has captured my culinary affection.
A Fusion of Cultures and Flavours
This recipe doesn’t shy away from bringing in the exotic elements either. The ackee, a Jamaican superstar fruit often compared to scrambled eggs for its texture, brings a wonderful soft contrast to the crunchy veggies. This dish could easily be paired with a traditional Creole dish like shrimp and grits, for a global fusion that is sure to take your taste buds on a trip.
# Health Benefits Galore
Boost your Nutrition
From a health standpoint, the Vegan Ackee and Vegetable Stir-fry is no short of a super meal. Packed with a wide assortment of vegetables, this dish presents a delightful way of ensuring you get a generous dose of key nutrients. The cardinal star, ackee, despite being a fruit, is rich in proteins and unsaturated fats, quite unusual for a fruit, contributing even more benefits. Your body will thank you for the vitamins C and K, folate, fiber, and more that bell peppers bring (source).
Spice up Your Life, and Health
On the other hand, ginger, turmeric, and black pepper are not just about intensifying flavours. They come with a host of health benefits including anti-inflammatory properties, assistance in digestion, and helping boost your immune system (source).
Whether you’re chasing an exciting culinary adventure or just browsing for interesting vegan dishes to grace your dinner table, the Vegan Ackee and Vegetable Stir-fry is deserving of a spot in your kitchen repertoire. A Creole-inspired meal that embraces French flair, while showering its audience with a symphony of textures and flavours.
What You’ll Need
- 2 cans of ackee, drained and carefully rinsed
- 1 large bell pepper, sliced
- 1 medium red onion, finely sliced
- 2 cloves garlic, minced
- 1 medium carrot, julienned
- 1 medium zucchini, julienned
- 2 cups of broccoli florets
- 1 cup of snap peas
- 1/2 cup of corn kernels (optional)
- 1 tablespoon of olive oil
- 1 tablespoon of soy sauce, or to taste
- 1/4 teaspoon of black pepper, or to taste
- 1/4 teaspoon of salt, or to taste
- 1 tablespoon of fresh ginger, grated
- 1/2 teaspoon of turmeric powder
- 1/2 teaspoon of red chili flakes (optional)
- 1 lime, juiced
- Fresh cilantro for garnish (optional)
Method
Step One
Start by heating the tablespoon of olive oil in a large pan or wok over medium heat.
Step Two
Add the finely sliced red onion to the pan. Sauté the onion until it becomes translucent and starts to lightly brown.
Step Three
Now, add the minced garlic and grated ginger to the pan. Stir everything together and cook for one minute.
Step Four
Next, add the sliced bell pepper, julienned carrot and zucchini, broccoli florets, snap peas, and corn kernels (if using) to the pan. Turn the heat up slightly and stir-fry the vegetables for about five minutes, or until they are crisp-tender. Be careful not to overcook the vegetables, as they should retain some of their crunch.
Step Five
Lower the heat back down to medium and add the drained and rinsed ackee to the pan. Gently stir everything together, being careful not to break up the delicate ackee too much.
Step Six
Season the stir-fry with soy sauce, black pepper, salt, turmeric powder, and red chili flakes (if using). Stir again to evenly distribute the seasonings.
Step Seven
Lastly, sprinkle the juice of one lime over the stir-fry. Give everything one final stir and then remove the pan from the heat.
Step Eight
Plate up your Vegan Ackee and Vegetable Stir-fry and garnish it with some fresh cilantro (if desired). Serve this delicious dish hot and enjoy the mix of flavors with every bite.
