This luscious stir-fry will blow you away! It’s easy to make, with a delicate Asian flavor, and one of my most flexible recipes. If you slice your veggies beforehand, it’s is a quick 10-minute nutritious meal. Try it with my recipe for Nutty Cauliflower Rice! Meat is optional.
Cruciferous veggies will make you strong! Their family includes Broccoli, Cauliflower, Bok choy, Cabbage, Collard greens, Brussels sprouts, Kale, Turnips, Watercress, Daikon, Radish, Arugula, Rutabaga, and Kohlrabi, all extremely healthy and delicious. Pick your favorites and try this recipe!
Today I made it for color, with broccoli, carrot, tomato, carrot, mushrooms, red onion, cauliflower, and green onions.
There are a hundred ways to vary the basic recipe, depending on what cruciferous veggies you choose. Toasted sesame oil adds a distinctive Asian flavor, however since is very delicate with a low smoke point, it should be added only at the very end. (That’s why I never sauté with sesame oil.) I added red bell pepper in the photo, but did not list it in the recipe as I’m sensitive to nightshades. If you tolerate them, add 1/2 thinly sliced red bell pepper for a beautiful color! Serve with Nutty Cauliflower Rice. Serves 4
- 2 tablespoons coconut oil
- 2 garlic cloves, chopped
- 2-inches ginger root, diced
- 2 carrots, scrubbed and sliced diagonally
- 3 cups your favorite cruciferous veggies, sliced
- 1 dozen shiitake mushrooms, sliced
- 12 ounces cooked non-GMO meat such as chicken, turkey, beef, or wild fish (Omit for vegan option)
- 1/4 cup broth or filtered water
- 4 tablespoons liquid coconut aminos
- 2 tablespoons dark sesame oil
- 1 tablespoon unfiltered apple cider vinegar
- 1/4 teaspoon unprocessed salt to taste, and plenty of black pepper
- 1 tablespoon optional sweetener such as Just Like Sugar Table Top natural chicory root sweetener, or 1/2 teaspoon PureLo Lo Han Sweetener by Swanson, or 2 teaspoons raw honey, or your favorite sweetener.
- 1 tablespoon arrowroot flour or tapioca flour to thicken
- Garnish: 2 green onions, chopped
- Heat coconut oil in a saute pan over medium high heat. Add garlic ginger, and sauté briefly. Add carrot and sauté 2 minutes. Add cruciferous veggies and mushrooms one at a time, starting with the firmest that need more cooking. Sauté each one about 1 minute. Stir-fry with a wooden spatula quickly until the vegetables barely begin to soften. Keep the them al-dente and crunchy. Stir in green onions, and optional meat.
- As the stir-fry is cooking, quickly make the sauce. In a small bowl, whisk together broth, coconut aminos, sesame oil, salt, sweetener, and arrowroot or tapioca. Pour over the hot veggies and stir them until the flour thickens and coats the stir-fry evenly with the flavorful sauce. Add a few tablespoons water to the pan if it gets too dry.
- Serve immediately with Nutty Cauliflower Rice!
4 Replies to "Cruciferous Veggie Stir-fry"
Larry Choquette November 4, 2022 (5:39 pm)
I’d love to try a cruciferous vegetable stir-fry without so many ingredients that I don’t happen to have at home. Instead of coconut oil (too much saturated fat) for sauteing, I would use some EVOO for sauteing the garlic and ginger and veggies, then add when al-dente, green onions and 10 oz. cooked shrimp; then add oyster sauce, sesame oil, monk fruit sweetener (no salt since oyster sauce has salt) for three ingredient sauce which will thicken the stir-fry quickly, and serve immediately. An absolutely delicious cruciferous stir-fry with less complicated ingredients, and again, delectable. Please reward us all with great recipes, and more realistic ingredients that more of us have at home. I personally have all of the ingredients at home, except that it would be necessary to take a quick trip to the store to gather all the veggies. Looking forward to gathering veggies! Thank you, so much Cathy, for your very informative site!
Jane Barthelemy November 5, 2022 (6:02 pm)
Hi Larry, Thank you for your comment. I’m so Haley you found a way to make your cruciferous veggie stir-fry the way YOU like it! That’s perfect. All my recipes are flexible, especially this one. I don’t recommend EVOO simply because over 60% of the olive oils in the world are mixed with tasteless GMO soy or corn oil -sadly to line the pockets of producers of cheap oils. Coconut oil and butter were once demonized as being saturated fat, perhaps another marketing program to make more money for producers of cheap, toxic GMO oils. This new info has been available for decades – here’s a link below to whet your appetite for new research about healthy oils. Thank you again for your comment. Carry on, and always feel free to modify my recipes the way you like. Jane
Cathy August 17, 2022 (3:53 pm)
I wish you would have listed the veggies shown in the photo.
Jane Barthelemy August 26, 2022 (10:42 pm)
Hi Cathy, Thanks for the suggestion. I just added a sentence about that. See the recipe above. Thanks again! Jane