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Asparagus, Carrot And Bean Sprout Stir Fry

Tasty Vegetable Stir Fry, One of Our Favorite Ways to Eat Asparagus

Asparagus Stir Fry

We ate this easy vegetable stir fry with buckwheat soba noodles, which are incredibly nutritious, high in protein and very satisfying.

Asparagus, Carrot and Bean Sprout Stir Fry would be yummy with any noodle or grain such as white or brown rice, quinoa, millet, buckwheat groats.

Total Prep and Cooking Time: 20 min.

4 Servings

Nutrition Data, 139g serving: 146 cal, 10g carbs, 11g fat, 297mg sodium, 3g fiber, 3g protein, low Cholesterol, good source Vit. C, Vit. E, Vit. A, Vit. K. Estimated glycemic load 5.

Ingredients:

  • 1/2 lb asparagus (about 16 stalks)
  • 2 large carrots
  • 8 oz fresh mung bean sprouts
  • 1 Tbsp oil
  • 1 cup low sodium vegetable broth OR 1 cup boiling water + 1 unsalted vegetable bouillon cube
  • 1 Tbsp low sodium soy sauce
  • 1/2 tsp 5-spice powder
  • 1 Tbsp arrowroot or organic cornstarch
  • 1 tsp sesame oil
  • 1 tsp brown rice syrup or agave syrup
  • Optional: 1 Tbsp toasted sesame seeds (to toast: stir raw sesame seeds on medium in a small frying pan for 5 minutes until turning golden)
  • Optional: 1 sheet nori seaweed, toasted and crumbled (to toast, use tongs to hold over low flame for 1 minute, moving the sheet around until evenly toasted)
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Directions:

  • 1. Wash and trim the tough ends from the asparagus (the bottom 1/3 of each stalk, no kidding!)
  • 2. Cut off the tips (top 2 inches) and cut the remaining stems into 1 inch pieces
  • 3. Wash and cut carrots into thin slices
  • 4. Wash mung bean sprouts
  • 5. Heat the oil on medium in a wok or large frying pan
  • 6. Stir-fry asparagus and carrots for a few minutes, adding the asparagus tips near the end
  • 7. Add a small amount of water, cover and steam for 2 minutes
  • 8. In a small pan combine broth, soy sauce, 5-spice powder, sesame oil, agave or brown rice syrup and arrowroot
  • 9. Bring to a boil and boil for 1 minute, stirring constantly, until thickened
  • 10. Add the sauce to the stir-fried vegetables
  • 11. Serve over rice or noodles. Garnish with optional toasted sesame seeds and crumbled toasted nori if desired
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Recipe Tips:

Stir fry is a vegetarian staple food with endless variations - fast, easy, and using almost any combination of vegetables. The only stir fry rule is to start with the slowest cooking veggies and end with the quickest, like leafy greens. Otherwise your taste and imagination rules.

To make a complete meal out of a vegetable stir fry, add tofu, tempeh, seitan, or beans, in the stir fry or as a side dish, and serve over whole grains or whole grain noodles.

Sometimes you can find toasted sesame seeds and toasted nori, combined or separately, in Asian markets, in the ethnic foods section of supermarkets, or in natural food stores. It's easy enough to toast them yourself, making extra to keep on hand for future stir fries. Store them in the fridge in a sealed container.

Chinese 5-spice powder is a combination of sweet and pungent ground spices such as star anise, cloves, cinnamon, fennel, pepper, and ginger found in Oriental markets and many health food stores.

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