| Prep: 20 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 350 | 11g | 2g | 53g |
| sugars | fibre | protein | salt |
| 16g | 6g | 13g | 1.3g |
I couldn’t be any prouder to introduce my mouthwatering Velvet Bean Stir-Fry recipe. A delightful medley of nutritious ingredients and robust flavors, this dish is a celebration of my West Coast upbringing and Gujarati heritage, elegantly marrying both worlds on a single plate. Marinated in intense notes of chili, garlic, and soy sauce, combined with the sweet undertone of pineapple, this dish is a flavorful encounter waiting to tantalize your taste buds.
Healthy and Flavorful Fusion
I believe that good food should nourish my family’s body as well as our souls, and this Velvet Bean Stir-Fry is just that. Velvet beans are not just a staple in Gujarati cuisine but are also renowned for their various health benefits. Utilized for centuries in Ayurvedic medicine, velvet beans are a great source of much-needed dietary fiber and protein. They also contain L-DOPA, a precursor to the neurotransmitter dopamine, which is beneficial for brain health.
Incorporating vegetables like bell peppers and onions not only add a burst of color and juiciness to this stir-fry but also takes its nutritional profile up a notch; they are packed with antioxidants and Vitamin C. The pineapple lends a surprising sweet note to this savory dish, besides being a powerhouse of numerous vitamins and minerals. My Velvet Bean Stir-Fry recipe ensures that you get a well-rounded, nutritious meal without compromising taste and enjoyment.
An Adaptable Side Dish
Although this dish can very much stand on its own, it pairs wonderfully with a variety of other palates. As it sits somewhere between a side dish and a main course, it effortlessly complements proteins such as grilled chicken (Visit a great recipe here) or fish. Or why not up the Indian-American fusion quotient and serve it alongside a classic BBQ recipe from my home state (Check this out!)? The possibilities are endless!
To finish, a sprinkle of fresh cilantro and sesame seeds add an attractive garnish, providing additional flavor and texture. Whether you choose to prepare this Velvet Bean Stir-Fry for a family dinner or an elegant dinner party, it’s a guaranteed winner every time.
This flavorful stir-fry is a testament to my culinary journey, one that is rooted in heritage yet open to evolution. It is my hope that through my recipes, I am able to share a piece of that journey with you.
What You’ll Need
- 4 cups of Velvet beans
- 2 tablespoons of vegetable oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 2 cups of pineapple chunks
- 1 red chili, finely chopped
- 3 tablespoons of soy sauce
- 1 tablespoon of rice vinegar
- 1 tablespoon of brown sugar
- 1 teaspoon of cornstarch
- Salt and pepper to taste
- Chopped fresh cilantro leaves
- Sesame seeds
For garnish:
Method
Step One
Start by prepping your ingredients. Finely chop your onion and red chili, mince your garlic, and dice your red and green bell peppers. Make sure your velvet beans are clean and ready to cook.
Step Two
Place a large frying pan or wok over medium heat, and add the vegetable oil. Once the oil is hot, add in the chopped onion, minced garlic, and diced bell peppers. Sauté the ingredients until the onions become translucent.
Step Three
Add the velvet beans to the pan and stir in the finely chopped red chili. Allow the mixture to cook for around 5 minutes, or until the beans are slightly softened.
Step Four
Mix in the pineapple chunks, soy sauce, rice vinegar, and brown sugar. Continue to stir the ingredients until everything is evenly mixed and the sugar has dissolved.
Step Five
In a small bowl, combine the cornstarch with a bit of water to create a slurry. Pour this into your stir-fry to thicken the sauce. Stir well to evenly distribute the cornstarch. Season the dish with salt and pepper to taste.
Step Six
Allow the stir-fry to cook for an additional 2-3 minutes, or until the sauce has thickened and the beans are tender. Adjust the seasonings if needed.
Step Seven
Garnish your Velvet Bean Stir-Fry with the chopped fresh cilantro leaves and sesame seeds before serving. Enjoy your meal!
