Eggplant veggie stir-fry
Enjoy a delicious and healthy Eggplant Veggie Stir-Fry with vibrant flavors of orange zest, soy sauce, and ginger. This easy-to-make dish features nutrient-packed eggplant, carrots, red peppers, garlic, cashews, and sesame seeds, served over a bed of fluffy white rice. Perfect for a quick weeknight dinner or a stylish vegan meal option!
- 12 Jun 2024
- Cook time 20 min
- Prep time 10 min
- 6 Servings
- 19 Ingredients
Eggplant veggie stir-fry is a delicious and healthy dish that combines the vibrant flavors of fresh vegetables, zesty orange, and savory soy sauce with a hint of spice. Perfect for a quick weeknight meal, this recipe is both satisfying and nutritious. With a medley of colorful vegetables and a delightful mixture of textures from cashews and sesame seeds, this stir-fry is sure to become a favorite.
Ingredients:
Instructions:
- Rinse the 3 cups of white rice under cold water until the water runs clear.
- In a medium pot, add the rice and 6 cups of water.
- Bring the water to a boil, then reduce the heat to low.
- Cover the pot and simmer for about 18-20 minutes, or until the rice is tender and all the water is absorbed.
- Fluff the rice with a fork and set aside.
- In a small bowl, combine 3 tsp orange zest, 1/4 cup orange juice, 3 tbsp soy sauce, 1 tbsp vinegar, 1 tbsp honey, and 1/4 tsp red pepper flakes. Stir well.
- In another small bowl, mix 2 tsp of cornstarch with 2 tbsp water to create a slurry. Set aside.
- Heat 2 tbsp of olive oil in a large skillet or wok over medium-high heat.
- Add the sliced onions and cook for about 2-3 minutes until they begin to soften.
- Add the sliced carrots and cook for another 3-4 minutes, stirring frequently.
- Add the sliced red bell peppers and cook for an additional 2-3 minutes, until the vegetables are tender-crisp.
- In the same skillet, add the remaining 2 tbsp of olive oil.
- Add the cubed eggplant and cook for about 5-7 minutes, stirring occasionally, until the eggplant is softened and slightly browned.
- Add the minced garlic and ginger to the skillet with the eggplant. Stir well and cook for about 1 minute until fragrant.
- Add the 3/4 cup cashews and a dash of salt. Stir to combine.
- Return the cooked vegetables to the skillet with the eggplant mixture.
- Pour the prepared sauce over the vegetables.
- Stir well and let the mixture simmer for about 2-3 minutes.
- Stir the cornstarch slurry well and add it to the skillet.
- Cook for another 1-2 minutes, stirring constantly, until the sauce has thickened.
- Divide the cooked rice among the plates.
- Top with the eggplant veggie stir-fry mixture.
- Sprinkle each serving with the sesame seeds.
Tips:
- Cut the vegetables into uniform sizes to ensure even cooking.
- To avoid sogginess, cook the vegetables on high heat and keep them slightly crunchy.
- Use fresh ginger and garlic for the best flavor.
- If you prefer a thicker sauce, add a bit more cornstarch mixed with water.
- Toast the sesame seeds in a dry pan before adding them to the stir-fry for an enhanced nutty flavor.
- For a more protein-rich meal, you can add tofu or your choice of meat.
This Eggplant veggie stir-fry is a perfect example of how simple ingredients can come together to create a flavorful and wholesome meal. By following the steps outlined and the tips provided, you'll have a delicious dish that's not only packed with nutrients but also bursting with taste. Serve it over a bed of white rice and enjoy a delightful, home-cooked meal with your family or friends.
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 520kcal | 21% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 100g | 27% |
| Fiber 6g | 17% |
| Sugar 11g | 11% |
| Fat | |
| Fat 20g | 23% |
| Saturated 3.28g | 11% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 30mg | 5% |
| Vitamin B1 0.67mg | 56% |
| Vitamin B2 0.18mg | 14% |
| Vitamin B3 6mg | 35% |
| Vitamin B6 0.47mg | 28% |
| Vitamin B9 280ug | 69% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 60mg | 65% |
| Vitamin E 1.34mg | 9% |
| Vitamin K 14ug | 12% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.71mg | 0% |
| Iron, Fe 6mg | 54% |
| Magnesium, Mg 100mg | 25% |
| Phosphorus, P 270mg | 21% |
| Potassium, K 650mg | 19% |
| Selenium, Se 18ug | 32% |
| Sodium, Na 550mg | 37% |
| Zinc, Zn 2.55mg | 23% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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