Easy Vegetable Pumpkin Stir-fry (Vegan and Gluten-free)
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
22 mins
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Servings
2
-
Calories
295 kcal
-
Course
Main Course
-
Cuisine
Vegan
Easy Vegetable Pumpkin Stir-fry (Vegan and Gluten-free)
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This easy vegan pumpkin stir-fry is perfect for Fall! Loaded with fresh pumpkin and veggies, healthy, and ready in under 30 minutes!
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Ingredients
- 1 red kuri squash (about 500g) or any other pumpkin of your choice
- 1 cup zucchini chopped
- 1.5 cups chestnut mushrooms
- 1 tsp dried coriander
- black pepper to taste
- ¼ cup cashew milk or any other plant based milk of choice
- 1 large handful fresh spinach
- Rice or noodles cooked, optional, for serving
For the sauce
- 1.5 tbsp tamari or soy sauce if not GF/liquid aminos
- 1 tbsp maple syrup
- 1 tsp cornstarch
- 3 tbsp water
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Instructions
- Chop the red Kuri squash in half and scoop out the seeds. Cut it into bite-sized pieces.
- Add the squash to a large frying pan or wok on a medium-high heat with around ¼ cup water. Cook for around 5 minutes, rotating the pieces occasionally, until they start to soften.
- Meanwhile, stir together the tamari, maple syrup, 3 tbsp water and cornstarch in a small mixing bowl.
- Add the onion, zucchini and mushrooms to the frying pan. Season well with dried coriander and black pepper, cooking and stirring for 5 minutes, until the vegetables start to soften.
- Lower the heat and pour in the cashew milk together with the sauce, stirring on a low-medium heat for 5-6 minutes until the vegetables are cooked through and the sauce has thickened.
- Turn off the heat and stir through the fresh spinach. Serve immediately with cooked rice or noodles.
Equipments used:
Nutrition Information
Show Details
Calories
295kcal
(15%)
Carbohydrates
71g
(24%)
Protein
9g
(18%)
Fat
1g
(2%)
Sodium
811mg
(34%)
Potassium
2834mg
(81%)
Fiber
11g
(44%)
Sugar
23g
(46%)
Vitamin A
9420IU
(188%)
Vitamin C
94.7mg
(105%)
Calcium
221mg
(22%)
Iron
4.7mg
(26%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 295 kcal
% Daily Value*
| Calories | 295kcal | 15% |
| Carbohydrates | 71g | 24% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Sodium | 811mg | 34% |
| Potassium | 2834mg | 60% |
| Fiber | 11g | 44% |
| Sugar | 23g | 46% |
| Vitamin A | 9420IU | 188% |
| Vitamin C | 94.7mg | 105% |
| Calcium | 221mg | 22% |
| Iron | 4.7mg | 26% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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