Finally, I got my act together and made a decent recipe. I was rather brave and made 6 servings at once, even though the past few days were edible failures. I felt like I was a lot more prepared, and preparedness led to confidence that turned out to be not overblown. The end result was yummy. It was a subdued dish, which allowed for the veggie and ginger flavors to come out. This isn’t like your standard asian dish that’s full of msg. Ha. If anything I might add more ginger and garlic, but that’s really the only thing I would change right now.
Since I will be eating this for another 5 days, if I think of any neat changes or additions, I will make an update here. This dish is fast to cook, but you need to have all the veggies and other ingredients ready to go. Once the wok is hot, everything goes pretty quick.
Speaking of wok, since I made 6 servings at once, you need to have a wok or a large something or other unless you want to half the recipe. Ready? Let’s go….
Vegan Asian “Stir-Fry” (6 servings)
Veggies:
300g Broccoli, chopped fine
300g Carrot, shredded
300g Zucchini, chopped
300g Sugar Snap Peas, whole
150g Onion, diced
180g Red Bell Pepper, diced
125g Celery , chopped
245g Black beans (1 15oz can drained)
10g Garlic, minced
35g Ginger, diced fine
Sauce Ingredients:
25g Tapioca Starch
4T Lite Soy Sauce or Tamari
1T Sesame Oil
2T Tahini
1/3C Water
1t veggie bullion powder
9g Ground Cayenne (optimal)
9g Nutritional Yeast (optimal)
After chopping all veggies, put wet sauce ingredients in one bowl and the dry ones in a different bowl. Put about 1/2 C water in the wok, and turn the heat on medium. I “steam-fry” the veggies instead of fry-frying them. First add the onion, pepper, celery, ginger, and garlic. Once the onion starts to become slightly translucent, add the other veggies except the beans. Wait on the beans. I had to use the two spatula method to stir this because of the high volume.
After all the veggies are stirred well, and there is still some water to steam with in the bottom of the wok, but a lid on the wok and everything to steam for just a few minutes. You don’t want to cook the veggies completely, just lightly steam them to the point they *just* start to soften. But, you can cook them more if you want. If you don’t have a lid (like I didn’t) I just used a round cookie sheet, and it worked well enough.
Now for the sauce. Add the dry sauce ingredients to the wet bowl, and mix well. Pour the mixed sauce on the veggies in the wok, and use those two spatulas to stir, stir, stir. The sauce should thicken pretty quickly, and once the sauce is thick the dish is done.Except for the beans. NOW add the beans. And, you are done.
I then weigh the total amount, and divide that number by 6 to get my individual serving size. Below are some pictures of the cooking process, and below that is my CRON-O-Meter for one serving. Enjoy!
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Nutrition Summary One Serving of Vegan Asian “Stir-Fry”
Report generated by CRON-o-Meter v0.9.7
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General (20%)
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Energy | 234.0 kcal 18%
Protein | 10.8 g 19%
Carbs | 36.6 g 19%
Fiber | 10.7 g 43%
Starch | 0.7 g 5% (this is higher in reality, but no data available)
Sugars | 9.9 g 20%
Fat | 6.3 g 13%
Vitamins (66%)
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Vitamin A | 11073.1 IU 221%
Lutein+Zeaxanthin | 2529.6 µg 51%
Folate | 263.1 µg 146%
B1 (Thiamine) | 1.3 mg 121%
B2 (Riboflavin) | 1.2 mg 94%
B3 (Niacin) | 8.2 mg 55%
B5 (Pantothenic Acid)| 1.3 mg 27%
B6 (Pyridoxine) | 1.5 mg 92%
B12 (Cyanocobalamin) | 0.7 µg 36%
Vitamin C | 129.4 mg 216%
Vitamin D | 0.0 IU 0%
Vitamin E | 2.0 mg 17%
Vitamin K | 81.1 µg 90%
Minerals (29%)
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Calcium | 116.8 mg 12%
Copper | 0.3 mg 17%
Iron | 3.6 mg 24%
Magnesium | 90.0 mg 28%
Manganese | 0.8 mg 20%
Phosphorus | 249.4 mg 36%
Potassium | 982.4 mg 28%
Selenium | 6.8 µg 12%
Sodium | 543.9 mg 109%
Zinc | 1.9 mg 16%
Amino Acids (43%)
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CYS | 0.1 g 61%
ILE | 0.4 g 38%
LEU | 0.7 g 31%
LYS | 0.6 g 38%
MET | 0.1 g 21%
PHE | 0.5 g 48%
THR | 0.5 g 53%
TRP | 0.1 g 49%
TYR | 0.3 g 59%
VAL | 0.6 g 33%
Lipids (10%)
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Saturated | 0.9 g 5%
Monounsaturated | 2.0 g 8%
Polyunsaturated | 2.5 g 10%
Omega-3 | 0.1 g 13%
Omega-6 | 2.4 g 22%
Cholesterol | 0.0 mg 0%
