Skinny Broccoli and Mixed Vegetable Stir Fry
User Reviews
4.4
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Prep Time
10 mins
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Cook Time
20 mins
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Total Time
30 mins
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Servings
2 servings
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Calories
1326 kcal
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Cuisine
Asian
Skinny Broccoli and Mixed Vegetable Stir Fry
Description
The recipe starts by caramelizing thinly sliced onions with garlic and salt in olive oil over high heat until softened and browned. While onions cook, broccoli is steamed until crisp-tender, and mushrooms, red pepper, and any optional vegetables or protein are prepared. The dressing combines apple cider vinegar, agave nectar, minced fresh ginger, white miso paste, cayenne pepper for heat, and salt to taste.
Once onions are done, they are set aside, and the prepared vegetables and proteins are stir-fried in the same pan or wok before combining with the sauce and caramelized onions. The resulting dish blends a range of textures and a sauce that is tangy, slightly sweet, and layered with umami from the miso paste.
This stir fry works well as a light main or side served with rice or kale. Adjust the cayenne to control spiciness.
The notes highlight the importance of having chopping skills to keep pace with caramelizing onions and making the sauce, recommending prepping vegetables and sauce before starting to caramelize. Reduced sodium white miso is recommended for its unique flavor, with soy sauce or tamari as less preferred substitutes.
Ingredients
Vegetable Stir-Fry
- 2 onion sliced thinly, large/extra-large, sweet Vidalia
- 4 cloves garlic minced finely
- ¾ teaspoon salt or to taste
- 3 to 4 tablespoons olive oil
- 1 ½ to 2 cups broccoli from about 1 small/medium stalk of broccoli; I use florets and stalk, lightly steamed
- 1 cup mushroom baby portobello or white, sliced
- ½ cup red pepper diced small (from about 1/2 large red pepper)
- vegetables optional (such as sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts, up to 1 cup, additional
- Protein optional (such as seared tofu or tempeh chunks, steamed edamame, chicken, etc, up to 1 cup, cooked
- kale optional, fresh kale or cooked rice, for serving
- rice optional, fresh kale or cooked rice, for serving
Stir-Fry Sauce
- ¼ cup apple cider vinegar
- ¼ cup agave nectar or honey, to keep vegan
- 2 tablespoons ginger reduce if you’re very sensitive to ginger, finely minced, fresh
- 2 teaspoons White miso paste also know as sweet or mellow miso*
- cayenne pepper optional and to taste (add more if you prefer a spicier stir fry, generous pinch
- salt to taste (will depend on preference and type of miso or soy sauce used)
Instructions
- Stir Fry
- To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.
- While onions are cooking, chop and steam the broccoli. To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with plasticwrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don’t overcook. Drain and set aside.
- While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you’re using; set aside.
- Sauce
- To a small bowl, add all ingredients and stir to combine; set aside.
- After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
- To the skillet (no need to wash it), add the mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.
- Add the onions, broccoli, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and broccoli and coat with sauce.
- Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
- Serve over a large handful of fresh kale (placing the hot stir fry on the kale allows it to wilt perfectly) or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and I enjoy leftovers chilled.
Notes
- Use reduced sodium white miso paste for the intended flavor; reduced sodium soy sauce or tamari may substitute but affects taste.
- Prepare and chop all vegetables and make the sauce before starting to caramelize onions to avoid rushing.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 1326 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 1326kcal | 66% |
| Carbohydrates | 159g | 53% |
| Protein | 89g | 178% |
| Fat | 45g | 69% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 33g | 194% |
| Cholesterol | 48mg | 16% |
| Sodium | 3503mg | 146% |
| Fiber | 32g | 128% |
| Sugar | 69g | 138% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.4
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