Happy New Year lovelies! I hope you all had a wonderful end to 2016, and an even better beginning to 2017. My sincere hope for any who read this is that your days be filled with peace, passion, perspective and pringles (because they are awesome, especially dipped in chocolate. Seriously, try it). I try to live a fairly healthy lifestyle, and one of my staples is a good green stir fry. I find most of the problems with store bought stir fry (and sauce) is the insane amount of sodium! My homemade black bean sauce is, quick, easy and a little lower on the salty spectrum. Paired with my favourite green stir fry, it makes for a perfect low calorie dinner. Try it and let me know what you think in the comments below!
Sauce:
1 tbs olive
4 tbs canned black beans (or rinsed and soaked dry beans)
3 tsp rice vinegar
3 tbs soy sauce
2 cloves minced garlic
2 finely chopped green onions
1 small chunk of minced ginger (or 2 tbs)
1 cup vegetable stock
1 tbs cornstarch dissolved in 1 tsp water
2 tbs dry sherry
2 tsp maple syrup (add another tsp if you prefer a sweeter sauce)

Stir Fry:
2 tbs olive oil
1 tbs soy sauce
1 small head of broccoli (torn into small pieces)
2 cloves garlic
1 medium onion
7oz sliced white mushrooms
1 medium zucchini
1/2 small of block smoked tofu, diced (or sliced chicken)
Sesame seeds (optional)

Prep the fresh ingredients starting with mincing the ginger and garlic; I find finely slicing, then pressing into a paste with the side of your knife works best if you don’t have access to a food processor. Finley chop green onions and set aside with the garlic and ginger.
In a bowl, mash black beans into a thick paste with a fork, leaving some chunks of beans visible. Add 1 tablespoon of olive oil to a wok or skillet at medium heat. Add the ginger and garlic to the skillet, and cook until softened; about 2 minutes. Next, add the green onions and black beans, stirring until combined. Cook for another 2 minutes, then add in the vegetable stock. In a separate bowl, combine soy sauce, vinegar, sherry and cornstarch mixture. Slowly add into the skillet with the spices and black beans, stirring constantly. Bring to a boil, then reduce heat to a low simmer and cook for about 12-15 minutes stirring every few minutes. Remove from heat and stir in the maple syrup.

Slice tofu into small cubes (or chicken into small lengthwise strips), and fry in a medium skillet with 1 tablespoon of oil until tofu is slightly browned (or chicken is white). Cut onion in half and slice each half horizontally in thin slices. Add to skillet with tofu (or chicken), and cook onions until soft and slightly transparent. Slice mushrooms in 1/2 inch lengthwise slices (unless purchased pre-sliced), and add to skillet. Finley chop garlic, then thinly slice zucchini width wise and add to skillet. Reduce heat to a low simmer, add soy sauce, stir and cover.

Bring water to a boil in a separate pot, and add in broccoli. Cook until bright green and easily pierced with a fork. Add to the skillet, and cover. Cook until the broccoli is slightly softened. Add the black bean sauce to the stir fry, spoon over cooked rice and serve. Garnish with sesame seeds.

 

 

2 Comments on Green vegetable stir fry in black bean sauce

  1. Brendan
    January 3, 2017 at 7:42 am (2 years ago)

    Delicious

    Reply
  2. Lisa
    January 4, 2017 at 1:02 pm (2 years ago)

    Looks so good!!

    Reply

Leave a Reply

Your email address will not be published. Required fields are marked *

Comment *