The Light and Tasty Team asked us to cook in a pan today. The recipe I immediately thought of proposing is the stir fry of mixed vegetables with soybean sprouts, a recipe that I have been repeating for years, although each time different from the previous one, but it never tires us out.
Sprouts were a real discovery for me, back in the day. I had bought them by chance, just to try them out, at a time (almost thirty years ago) when they were very difficult to find for sale; in supermarkets, they were almost nonexistent. I remember when they started selling them at the greengrocer, and I celebrated, only to find out shortly afterward that they were withdrawn from sale because they were not in demand… basically, only I was buying them. 🤭
That’s why at some point, I started producing them at home (but that’s another recipe I’ve been meaning to tell you about for years. I’ll get there, promise!).
For some years now, things have changed, and the alternative food section of every supermarket is much better stocked than two or three decades ago. Although the variety of sprouts available is not very extensive – you can practically only find mung bean, or green soybean sprouts, and sometimes alfalfa – but that’s okay. Better than nothing, said that guy. 😊
Sprouts are very nutritious, rich in plant-based proteins, vitamins, and minerals. They are a food that should not be missing in vegetarian and even more so in vegan kitchens, but they shouldn’t be missing in light cooking either because they are low in calories and cholesterol-free. 😉
Raw, alone or added to salads, they are delicious, but they can be used as a second course, thanks to their protein content, by stir-frying them with vegetables. And by adding potatoes, it can become a unique dish, quick to prepare and satiating (it solved many lunches for me when I was on a diet!).
There are multiple variations on the theme, you just need to change the vegetables, spices, or herbs to get a different stir fry of vegetables and sprouts each time. Today I have photos of three different recipes to show you, but I have tried many combinations, and I will list the ingredients of some in the procedure.
I recommend experimenting with your favorite combinations!
〰 〰 〰
👇 3 more ideas with mixed vegetables:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Cooking methods: Stove
- Cuisine: Wellness
- Seasonality: All seasons
Ingredients
- mixed vegetables
- green soybean sprouts (mung bean)
- extra virgin olive oil
- curry (or other spices to taste)
- fresh ginger
- chili pepper (optional)
Tools
- Pan non-stick with lid
Steps
Some possible combinations of vegetables I’ve tried, all suitable for pairing with soybean sprouts:
– peppers and leeks
– peppers, onion, and red radicchio
– mushrooms and red radicchio
– peppers, potatoes, and Tropea onion
– celery, onion, and escarole
– carrots, zucchini, and onion
Wash the vegetables and cut them into pieces or slices.
Wash the sprouts.
Stir fry the vegetables with a little oil (and chili pepper if desired).
Cook the vegetables, preferably with the lid on (to avoid cooking in water and thus preserving the flavors).
Add the curry halfway through cooking.
When the vegetables are ready, add the sprouts.
Stir fry to flavor. Cooking the sprouts only takes a couple of minutes.
Finish with a grating of fresh ginger.
Serve immediately. 😊
👉 Soybean sprouts are rich in properties: minerals like iron, potassium – and low sodium content – phosphorus and vitamins such as C, K, PP, B1, B2, B5, B6, and folic acid. Properties that can be lost in cooking, which is why it’s preferable to cook them as briefly as possible.
👉 I usually use curry, but all preferred spices can be used. In the stir fry with potatoes (first and last photo), I used turmeric and spicy paprika.
👉 If you’re in a hurry, I recommend speeding up this already quick recipe by pre-cooking the vegetables (and potatoes, if applicable) in the microwave. 😉
The recipes (all cooked in a pan) of my colleagues from the Light and Tasty Team:
Carla: Tasty Chicken Rolls
Daniela: My Eggplant Parmesan in a Pan
Elena: Sicilian Style Shrimp in a Pan
Milena: Fusilli with Peppers and Zucchini Cooked Raw in a Pan
Serena: Broccoli and Potatoes in a Pan
Salt-Free Tips
The stir fry of vegetables and sprouts is a perfect low-sodium dish because it combines pan cooking, which allows the vegetables to retain their flavor, with the use of spices, the ultimate flavor enhancers. 😉
If you’re interested in reducing or eliminating salt, always remember to:
– Gradually decrease the salt, allowing your palate to get used to the reduction without noticing it.
– Use spices. Chili pepper, black pepper, curry, nutmeg, cinnamon, cloves, cumin…
– Use aromatic herbs. Basil, parsley, oregano, thyme, sage, marjoram, rosemary, mint…
– Use seeds. Sesame, pine nuts, almonds, walnuts…
– Use spicy vegetables or fruits. Garlic, onion, lemon, orange…
– Use my salt-free vegetable granules
– Prefer fresh foods.
– Avoid boiling, favor cooking methods that retain flavor (grill, foil, steam, microwave)
– Avoid bringing the salt shaker to the table!
– Occasionally indulge in breaking the rule. It’s good for the mood and helps perseverance.
If you don’t want or can’t give up salt:
– You can still try my recipes by salting according to your habits.
Follow Me!
on my Facebook page
on my Pinterest boards
in my group Catia’s Group, in the Kitchen and Beyond
and if you want… sign up for my Newsletter
