Mongolian Vegetable Stir Fry – High protein food
The Mongolian Vegetable Stir Fry is a vibrant and nutritious dish packed with a colorful medley of vegetables and infused with an aromatic, savory, and slightly sweet sauce. This recipe incorporates a unique blend of flavors including a hint of peanut butter which adds a creamy texture and nutty taste, making it a delightful alternative to traditional stir-fries. It’s perfect for a quick dinner or a healthy lunch and can be customized with various proteins or additional vegetables.
Ingredients
For the Dressing:
- dark soy sauce: Adds umami and color. 1.5 tbsp
- Chili flakes: To taste (for heat.)
- vinegar: Balances the flavors with its acidity. 1 tbsp
- honey: Adds a touch of sweetness. 1 tbsp
- peanut butter: The secret ingredient for a creamy (nutty flavor.) 1 tbsp
- white sesame seeds: Adds a slight crunch and rich flavor. 1 tbsp
- white pepper: For a mild (earthy heat.) 1 tbsp
- mixed herbs: Enhances the dish with aromatic flavors. 1 tbsp
- salt: To taste; you can use black (raw, or pink salt.) 1 tsp
For the Stir Fry:
- butter: For richness. 1 tbsp
- olive oil: To help cook without sticking. 1 tsp
- button mushrooms: Sliced. ½ cup
- broccoli: Chopped into pieces with stems (skin removed.) 1 cup
- carrots: Chopped into big pieces. ½ cup
- Bell peppers (yellow and red: Adds sweetness and color.)
- corn: For a bit of crunch and sweetness. 2 tbsp
- tomato: Chopped into big pieces. 1
- purple or green cabbage: For color and texture. ½ cup
- paneer or tofu: Protein source (cubed.) ½ cup
- small cheese cube: Grated for added richness and flavor. 1
Instructions
Prepare the Dressing:
- In a small bowl, combine the soy sauce, chili flakes, vinegar, honey, peanut butter, sesame seeds, white pepper, mixed herbs, and salt. Mix well until the dressing is smooth and set aside.
Cook the Vegetables:
- Heat the butter and olive oil in a large pan over medium heat.
- Add the mushrooms, broccoli, and carrots. Season with a little salt and stir well. Cover with a lid and cook for about 2 minutes.
- Add the bell peppers, corn, tomato, and cabbage. Mix well to combine.
Combine and Finish:
- Pour the prepared dressing over the vegetables and stir well to coat evenly.
- Add the paneer or tofu and grated cheese. Cook for another 2-3 minutes without the lid, stirring occasionally to ensure even cooking and prevent sticking.
Serve:
- Serve hot as is or with a side of multigrain or wheat pasta for a more filling meal.
Notes
- Customization: This stir fry is highly adaptable. Feel free to add or substitute other vegetables like spinach, snap peas, or zucchini based on your preferences or seasonal availability.
- Vegan Options: To make this dish vegan, use olive oil instead of butter, omit the cheese, and use tofu instead of paneer.
- Sauce Variations: If you’re not a fan of peanut butter, you can substitute it with tahini or just increase the amount of soy sauce and honey slightly for balance.
- Cooking Tip: Always cook on high heat for stir-frying to achieve crisp-tender vegetables that retain their nutrients and color.
