Kidney Bean, Pak Choi, & Quinoa Stir Fry
Serves: 3 Portions
Time: 30 minutes
This is a really light, but protein-rich dinner or lunch. I love making different variations of a stir fry when I’ve got lots of green veg to use, and also when I want to find an interesting way of getting my beans or grains into the day. And, bingo! – this stir fry does just that, adding way over your 5 portions of vegetables to your day. With the ingredients listed, you could really sub out or in anything you have in the fridge, or have as much or as little as you want of any ingredient. What really ties it together is the flavourful tamari and miso flavoured sauce that’s made with only a handful of ingredients! I use this sauce for lots of stir fry style dinners and it’s really yum.
Ingredients:
Stir Fry
2 heads of Pak Choi finely sliced
1 can (400g) of drained Kidney Beans
80g of tenderstem broccoli
80g of peas
3 small carrots finely grated
100g of bean sprouts
Handful of kale
2 garlic cloves finely chopped
Drizzle of sesame oil
60g of quinoa
Handful of chives
Sprinkle of seaweed to serve (optional)
Sprinkle of sesame seeds
Sauce
2 tablespoons of tamari
1 tablespoon of brown rice miso paste
2 tablespoons of maple syrup
1 teaspoon of tomato puree
2 tablespoons of water
Cooking Steps:
Before you start cooking, prep and slice your veg so it’s ready to go.
Also, prep your sauce. In a small bowl, add the tamari, brown rice miso paste, maple syrup, water, and tomato puree, and give it a good stir until smooth.
Now that your sauce and veg are ready, start cooking your quinoa according to the instructions on the packet. I like to have the quinoa cooked ahead, so that it’s ready to go in the stir fry. Once cooked, make sure to leave it in the pot with the lid on for 5 minutes to steam, before fluffing it up with a fork. Then leave aside.
Add a drizzle of sesame oil to a large frying pan over a medium-high heat. Add your chopped garlic cloves and leave them to sautee in the oil for a minute or two.
Now add your broccoli, peas, pak choi, grated carrots, and bean sprouts. Cook for 2-3 minutes.
At this stage, add your kidney beans and your handful of kale and continue to move everything around the pan until everything is hot and cooked.
Now, add in your cooked quinoa and toss it around the vegetables. When everything is mixed through, add your sauce over it all in the pan and mix it all through over the heat.
Remove from the heat and serve up, adding a sprinkle of sesame seeds and seaweed (optional) to each plate.