Broccoli, Kale, and Black Bean Stir-Fry: A Nutritious and Flavorful Vegan Delight
This Broccoli, Kale, and Black Bean Stir-Fry is a vibrant and nutrient-packed dish that’s both easy to make and delicious. Perfect for a quick weeknight meal, this stir-fry combines the earthiness of kale, the crunch of broccoli, and the hearty texture of black beans. It’s seasoned with a flavorful sauce that brings all the ingredients together beautifully.
Ingredients:
– 1 head of broccoli, cut into florets
– 1 bunch of kale, stems removed and leaves chopped
– 1 can (15 oz) of black beans, drained and rinsed
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1-inch piece of ginger, minced
– 1 red bell pepper, sliced thinly
– 1 cup snap peas, trimmed
– 2 green onions, chopped
– 1 tablespoon soy sauce
– 1 tablespoon hoisin sauce
– 1 teaspoon sesame oil
– 1 teaspoon red pepper flakes (optional, for heat)
– Cooked rice or quinoa, for serving
– Sesame seeds, for garnish
Instructions:
1. **Prep the Vegetables:** Start by prepping your vegetables. Cut the broccoli into small florets, chop the kale leaves, slice the red bell pepper, trim the snap peas, and chop the green onions.
2. **Cook the Broccoli:** In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the broccoli florets and stir-fry for about 3-4 minutes until they start to turn bright green and crisp-tender. Remove the broccoli from the skillet and set it aside.
3. **Sauté the Aromatics:** In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and ginger, and stir-fry for about 1 minute until fragrant.
4. **Cook the Other Vegetables:** Add the red bell pepper and snap peas to the skillet, and stir-fry for 2-3 minutes until they begin to soften.
5. **Add Kale and Beans:** Add the chopped kale and black beans to the skillet. Stir well to combine and cook for another 3-4 minutes, until the kale is wilted.
6. **Return the Broccoli:** Add the cooked broccoli back to the skillet, and toss everything together.
7. **Make the Sauce:** In a small bowl, mix together the soy sauce, hoisin sauce, and sesame oil. Pour this sauce over the vegetable and bean mixture in the skillet. Toss everything well to coat evenly. If using, sprinkle in the red pepper flakes for some added heat.
8. **Heat Through:** Allow the stir-fry to cook for another minute or two to heat everything through and meld the flavors.
9. **Serve:** Remove from heat. Serve the stir-fry over cooked rice or quinoa. Garnish with chopped green onions and a sprinkle of sesame seeds.
10. **Enjoy:** Serve immediately and enjoy a delicious, healthy meal!
This dish is not only incredibly tasty but also packed with vitamins, minerals, and protein, making it a perfect option for a nutritious dinner.
The source of the article is from the blog elektrischnederland.nl