Quick and Easy Pea Shoot Stir Fry with Garlic-Ginger Cauliflower Rice and Coconut Oil
This quick and easy vegetarian stir fry recipe showcases Chinese broccoli and sweet pea shoots, two tasty, nutritious, and admittedly unfamiliar ingredients that deserve a bit of the spotlight this spring. Pair this with an unexpected twist to the classic stir fry side of white or brown rice, by serving cauliflower rice instead.
Cauliflower-rice is a gluten-free alternative that’s easy to make and tastes amazing alongside this stir fry. Also, both cauliflower and Chinese broccoli are members of the cruciferous vegetable family, which are loaded with disease-fighting phytochemicals, fiber, and vitamins.
You can make the cauliflower rice ahead of time and freeze any extra for up to 2 weeks before you’re ready to use it in your next dish. If you’re looking for more cauliflower rice recipes than check out this delicious take with paprika and cumin.
To find more recipes and health tips, please visit www.food4thoughtnyc.com.
Ingredients
Stir Fry
1 cup of washed Chinese broccoli, roughly chopped in 1 inch pieces
1 cup of sweet pea shoots, roughly chopped
¾ Tbsp garlic, mashed
¾ tbsp fresh ginger, finely minced
¾ tbsp fresh ginger, finely minced
½ Tbsp coconut oil, melted
½ cup portobello mushrooms, chopped
1/3 cup white pearl onions
2 Tbsps red bell pepper, chopped
4 tbsps of green onions or scallions, chopped
3 cups water
4 tbsps of green onions or scallions, chopped
3 cups water
1 Tbsp amino acids or soy sauce alternative, (I use Braggs)
½ Tbsp rice vinegar
1 tbsp sesame seeds (optional)
½ tsp baking soda
½ tsp baking soda
Salt and black pepper to taste
Cauliflower Rice
½ head of large cauliflower, core removed and chopped in small florets
1 tsp fresh ginger, finely minced
1 tsp coconut oil, melted
¼ cup of water
Instructions
1
To make the cauliflower rice, make sure the florets are small and evenly sized. Working in batches, add several handfuls of florets to a food processor and chop in pulses until the cauliflower is in small, rice-like pieces. Continue until you’ve processed all of the florets. Yields approximately 4-5 cups. Set aside.
To make the cauliflower rice, make sure the florets are small and evenly sized. Working in batches, add several handfuls of florets to a food processor and chop in pulses until the cauliflower is in small, rice-like pieces. Continue until you’ve processed all of the florets. Yields approximately 4-5 cups. Set aside.
2
Add 3 cups of water and a dash of baking soda to a sauce pan and let it simmer over a medium-high heat. When it begins to boil, add the Chinese broccoli and stir through the water. Let it cook for about 2-3 minutes, remove and immediately blanch in the bowl of ice-cold water. Set aside.
3
Heat 1 tsp of coconut oil in a nonstick frying pan and add ginger over medium heat. Add cauliflower rice and water to the pan, cover with a lid and cook for about 5-7 minutes, constantly stirring so it doesn’t stick. Begin the stir fry as the cauliflower cooks.
4
Heat coconut oil in a wok pan over medium heat. Add the garlic and ginger and cook for about a minute. Add the mushrooms and pearl onions and cook for about 3-5 minutes, continually stirring the ingredients. Once the mushrooms are cooked through and have released most of their liquid, strain the blanched broccoli through a colander and add to the wok with the rest of the ingredients. Cook for a minute and then add the red peppers, pea shoots and amino acids and cook for another 1-2 minutes. Add scallions, salt and freshly ground black pepper to taste, stir, and then remove from heat.
5
Check the cauliflower rice is cooked through and flavored as desired and remove from heat.
6
Serve 1 cup of vegetable stir-fry with 1 cup of cauliflower rice and garnish with sesame seeds.
Categories:Lunches & Dinners
admin
