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Orange Stir Fry with Pumpkin, Green Beans and Sweet Pepper

Orange Stir Fry with Pumpkin, Green Beans and Sweet Pepper

ALL. IN. ONE.

That should be the term we use for stir fry!

I think stir fries are one of the easiest ways to keep a proper balanced diet no matter what is happening in life, and it's a great way to keep things simple when transitioning to a vegan diet, which, being completely honest, at the beginning can be overwhelming.  

There are so many different ways to make a good stir fry, you can make it as simple or as complicated as you like, or as life allows, may I say. And since life can catch up with us in a regular basis, it is essential to have a wide range of options where you can just throw everything on a pan and be set!

Stir fries are the most versatile meal you'll ever find; they'll allow you to experiment with many different ingredients, flavours and textures. You can either use your kitchen staples or incorporate those "what am I supposed to do with that" ingredients that you often find at the market. 

I can probably keep talking of the benefits of stir fries but I rather show you, so let's talk about this orange stir fry with pumpkin, greens beans and sweet pepper. 

I am very happy with the way this recipe turned out, and by my family's reaction whenever I make it, I know they are happy too, so if your out to impress someone or just treat yourself, this recipe is definitely for you!

First of all, this is what I meant by "All in one", this dish includes a great amount of vegetables that combined are a little powerhouse of nutrients that add many different benefits to your diet, here are some to give you an idea:

Ginger: Improves absorption of essential nutrients.

Garlic: Powerful antioxidant.

Onion: Anti inflammatory. 

Green beans: Help maintain cholesterol and sugar levels.

Pumpkin : Protects the skin from harmful UV rays.

Red bell pepper: Promotes eye health.

When I came up with this recipe It was orange season and I had way to many sitting in a fruit bowl so I decided to create this simple sauce that adds a tangy flavour to the veggie mix and another layer of nutrients, particularly the oranges and coconut milk. Oranges have many vitamins and minerals but are well known for being a good source of vitamin C and coconut milk is a good source of plant-based fats.

To finish it off, we have quinoa as a side which adds a good amount of Omega-3 and all the essential amino acids your body needs. And lets not forget that quinoa is a great way to get your daily dose of healthy carbs, the ones that keep you full for a while and give you a boost of energy.

So there it is, absolutely everything you might want in a meal served in a single bowl! 

For more quick and easy, healthy and delicious stir fry goodness head over and check out the Lo Mein Stir Fry recipe.

Ingredients
12
Prep time
10 minutes
Total time
Category: Lunch, Dinner
Serves: 3
Allergens: Coconut, Quinoa, Soy

Ingredients

For the stir fry

  • 2 inches fresh ginger (minced)
  • 2 cloves garlic (minced)
  • 12 lb green beans (washed and cleaned)
  • 1 cup onion (thinly sliced)
  • 12 lb pumpkin (diced into small (~0.5 inch/1cm) pieces)
  • 1 large red bell pepper (chopped)
  • 12 cup vegetable broth

For the topping

  • 1 large scallion (thinly sliced)

For the sauce

  • 12 cup coconut milk
  • 2 oranges (juiced)
  • 1 tbsp soy sauce
  • 1 tbsp sunflower oil
  • 1 tbsp tapioca starch

For the quinoa

  • 1 cup quinoa
  • 2 cups water

Directions

  1. In a pot, place the quinoa with twice as much of water and let it boil for 10 minutes or until all the water has been absorbed.
  2. Heat up oil in a wok or a big frying pan, add the garlic and ginger and roast for about a minute.
  3. In a separate saucepan, add the sauce ingredients and incorporate the starch. Let it boil until the sauce begins to thicken.
  4. Add the rest of the vegetables to the wok where you fried the garlic and ginger and roast for about 5 minutes.
  5. Deglaze the vegetables with broth, let them simmer for 5 minutes or until soft.
  6. Mix in together the vegetables and the sauce, adjust the taste.
  7. Serve the stir fry with a some quinoa on the side. Enjoy!

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