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.
Description
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
- 1.5 tablespoon dark soy sauce: Adds umami and color.
- Chili flakes: To taste (for heat.)
- 1 tablespoon vinegar: Balances the flavors with its acidity.
- 1 tablespoon honey: Adds a touch of sweetness.
- 1 tablespoon peanut butter: The secret ingredient for a creamy (nutty flavor.)
- 1 tablespoon white sesame seeds: Adds a slight crunch and rich flavor.
- 1 tablespoon white pepper: For a mild (earthy heat.)
- 1 tablespoon mixed herbs: Enhances the dish with aromatic flavors.
- 1 teaspoon salt: To taste; you can use black (raw, or pink salt.)
- 1 tablespoon butter: For richness.
- 1 teaspoon olive oil: To help cook without sticking.
- ½ cups button mushrooms: Sliced.
- 1 cup broccoli: Chopped into pieces with stems (skin removed.)
- ½ cups carrots: Chopped into big pieces.
- Bell peppers (yellow and red: Adds sweetness and color.)
- 2 tablespoons corn: For a bit of crunch and sweetness.
- 1 tomato: Chopped into big pieces.
- ½ cups purple or green cabbage: For color and texture.
- ½ cups paneer or tofu: Protein source (cubed.)
- 1 small cheese cube: Grated for added richness and flavor.
For the Dressing:
For the Stir Fry:
Instructions
- 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.
- 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.
- 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 hot as is or with a side of multigrain or wheat pasta for a more filling meal.
Prepare the Dressing:
Cook the Vegetables:
Combine and Finish:
Serve:
Nutrition Facts
Serving Size 200
- 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
