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July 11, 2024Veggie Stir-Fry with Cashew Nuts
Discover a flavorful and nutrient-rich veggie stir-fry with cashew nuts, perfect for a balanced vegetarian dinner. This dish combines the vitamins and fiber from fresh vegetables with the healthy fats and plant-based proteins from cashew nuts.
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Vegetables are rich in essential vitamins, minerals, and dietary fiber, contributing to overall health and aiding digestion. Cashew nuts provide healthy fats, plant-based proteins, and a satisfying crunch, making them a perfect addition to this stir-fry.
Recipe
Veggie Stir-Fry with Cashew Nuts
Ingredients:
- 1 tablespoon sesame oil (or olive oil)
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 carrot, julienned
- 1/2 cup cashew nuts
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame seeds (optional)
- Fresh cilantro, chopped (for garnish)
For the Marinade:
- 2 tablespoons soy sauce (or tamari)
- 1 tablespoon rice vinegar
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1 teaspoon maple syrup (optional for a touch of sweetness)
Instructions:
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Prepare the Marinade: In a small bowl, mix the soy sauce, rice vinegar, hoisin sauce, sesame oil, and maple syrup (if using). Set aside.
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Stir-Fry the Vegetables: In a large wok or skillet, heat the sesame oil over medium-high heat. Add the minced garlic and grated ginger, and stir-fry for about 1 minute until fragrant.
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Add the Vegetables: Add the bell peppers, zucchini, broccoli, snap peas, and carrot to the wok. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
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Add the Cashews: Add the cashew nuts to the wok and pour in the prepared marinade. Toss everything together to coat the vegetables and cashews evenly with the sauce. Cook for another 2-3 minutes, allowing the flavors to meld.
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Serve: Transfer the stir-fry to a serving dish, sprinkle with sesame seeds (if using), and garnish with fresh cilantro.
Cooking Tips
- Vegetable Variations: Use seasonal vegetables or any of your favorites to customize this stir-fry. Bok choy, mushrooms, or baby corn are excellent additions.
- Texture: To maintain the crunchiness of the vegetables, avoid overcooking. Stir-fry on high heat and keep the cooking time short.
- Cashew Nuts: For added flavor, lightly toast the cashew nuts in a dry skillet before adding them to the stir-fry.
Nutritional Benefits
- Vegetables: Packed with vitamins, minerals, and fiber, the vegetables in this stir-fry support immune health, digestion, and overall wellness.
- Cashew Nuts: Provide healthy monounsaturated fats, plant-based proteins, and essential minerals like magnesium and zinc.
- Balanced Meal: This stir-fry offers a well-rounded meal with a good balance of carbohydrates, proteins, and fats, making it satisfying and nutritious.
Summary:
Veggie stir-fry with cashew nuts is a delicious and healthy vegetarian dinner option that is full of flavors and essential nutrients. Its combination of fresh vegetables and crunchy cashew nuts makes it a perfect meal for maintaining a balanced diet. Encourage readers to try this recipe and experiment with their favorite vegetables and seasonings for a personalized touch.
Good advice
Choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to fuel your body with essential vitamins and minerals for optimal health.
