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.
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:
For the Stir Fry:
Instructions
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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.
Nutrition Facts
- Amount Per Serving
- Calories 250kcal
- % Daily Value *
- Total Fat 15g24%
- Saturated Fat 5g25%
- Sodium 600mg25%
- Total Carbohydrate 20g7%
- Dietary Fiber 4g16%
- Sugars 6g
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- 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.
Cooking
