Stir-frys are my go-to weeknight meal. Easy to throw together, packed with vegetables & protein, they make for a nutrient-dense, filling dinner.
I like the green beans to still have some crunch to them. You can stir-fry them longer if you enjoy them more tender.
Spicy Green Bean Stir-Fry
1 1/2 cups basmati rice
1 1/2 pounds green beans, trimmed and cut in 1/2
8 oz. tempeh, finely chopped
2 tsp. Asian chili paste (Sambal Oelek)
1 clove garlic
3 tbsp. vegetable oil, divided
1/2 tsp. sugar
1 cup vegetable broth
2 tbsp. soy sauce
1 tbsp. rice vinegar
2 tbsp. corn starch
Bring 4 cups of water to a boil. Add the rice, stir, cover and boil until tender about 20 minutes. Drain well.
Preheat your broiler. Toss the green beans, 2 tbsp. vegetable oil, and sugar together. Place onto baking sheet and boiled until beans are slightly charred, about 10 minutes.
Heat the remaining tbsp. of oil into a skillet. Add the tempeh and cook until golden brown, about 5 minutes. Add chopped garlic, chili paste and cook 5 minutes more.
Whisk the vegetable broth, cornstarch soy sauce & rice vinegar together. Add the charred beans to the skillet and the broth. Cook, until sauce is slightly thickened, about 5 more minutes. Serve over rice.
Have you tried making your own tempeh yet? I use it in this recipe and it is incredibly light and fresh tasting. If you don’t have a fresh cake on hand, use whatever protein you want as the black bean sauce taste great on everything. We are right in the middle of asparagus season and I have been using it in most of my dishes. I can’t get enough! Use what you have on hand- The sauce is the star!
Asparagus in Black Bean Sauce
3 tbsp. chinese black bean sauce (or 1 tbsp. fermented black beans if you can find them, finely chopped)
2 tbsp. soy sauce
1/4 cup vegetable broth
1 tbsp. cornstarch or arrowroot powder
2 tbsp. rice wine vinegar
4 cloves garlic, minced
1/4 cup onions, sliced very thin
1 lb. or 1 bunch asparagus- cut to 1″ pieces
2 tbsp. finely chopped/grated ginger or paste
1 tbsp. canola oil
1 lb. tempeh
1 thai chili, minced
Steam the tempeh and asparagus using a steamer basket or microwave. Steam tempeh for 8 minutes, asparagus for 4. Set aside and chop the tempeh into cubes.
Combine ingredients for sauce and set aside.
In a hot skillet or wok, heat the canola oil. Add the minced garlic, ginger, onion and chili and cook 3-4 minutes, stirring often. Add the tempeh and asparagus pieces and cook an additional 2 minutes until well coated with the ginger/garlic oil. Add the black bean sauce and stir fry about 5 minutes until sauce covers the ingredients and thickens. Serve immediately with brown rice or other hot grain.
Serves 4. Per serving: 340 calories, 16g fat., 3g fiber, 26g protein
Confession time: we probably eat stir-fry at least twice a week. It’s a great way to pack a ton of vegetables into a meal and the warm, spicy sauce tastes like comfort food to me. I recently made this for our stir-fry night and it was a big hit. I used seitan in this recipe, but you could substitute any protein you have on hand.
Sweet and Sour Stir Fry
1 lb seitan, diced
2-3 cloves garlic, minced
3 cups sugar snap peas, halved
3 carrots, sliced
2 tbsp. oil or vegetable broth
Sweet and Sour Sauce:
2 tbsp. balsamic vinegar
1 tbsp. soy sauce
1 tbsp. corn starch
3 tbsp. ketchup
3 tbsp. maple syrup or other liquid sweetener
1/4 cup water
Mix together the ingredients for the sweet and sour sauce and set aside. Heat a large skillet or wok to medium heat. Add 2 tbsp. broth or oil. Once heated through, add the garlic and quickly toss for 1-2 minutes. Add a pinch of salt and stir.
Add the seitan to the garlic oil and fry for 5-6 minutes until the seitan cooks through and has a nice crust on it. Add the carrots, stir and cook for 2 minutes. Add the sugar snap peas and cook for another minute. Turn the heat down to medium low and add the sauce. Stir and let cook for 5 minutes until the sauce has thickened.
Serves 4. Per serving: 240 cal, 7g fat, 33g protein