Are you ready to whip up a quick, flavorful, and healthy meal? Look no further than this Vegan Garlic Broccoli Stir Fry! Perfect for busy weeknights, this dish is not only easy to prepare but also packed with nutrients. Let’s dive into the details of this mouth-watering recipe that serves five.
Ingredients
For the Stir Fry:
- 1.5 pounds broccoli (about two medium heads), cut into florets and chopped stems
- 6 cloves garlic, minced
- 1 tablespoon avocado oil (or any neutral oil)
- ½ to 1 teaspoon red pepper flakes (adjust based on spice preference)
- Salt, to taste
For the Sauce:
- 3 tablespoons soy sauce (or gluten-free alternative)
- 2 tablespoons rice vinegar
- 2 tablespoons maple syrup (or agave syrup)
- 1 tablespoon cornstarch
- ½ cup water
Grocery List
To make shopping easier, here’s a concise grocery list for the ingredients needed:
- Fresh broccoli (2 medium heads)
- Garlic (6 cloves)
- Avocado oil (or neutral oil)
- Red pepper flakes
- Salt
- Soy sauce (or gluten-free alternative)
- Rice vinegar
- Maple syrup (or agave syrup)
- Cornstarch
- Water
Cooking Instructions
- Prepare the Broccoli: Wash and chop the broccoli into bite-sized florets, including the stems for added nutrition.
- Make the Sauce: In a small bowl, mix together soy sauce, rice vinegar, maple syrup, cornstarch, and water until smooth. Set aside.
- Heat the Oil: In a large skillet or wok, heat the avocado oil over medium-high heat.
- Sauté Garlic: Add minced garlic to the skillet and sauté for about 30 seconds until fragrant but not browned.
- Add Broccoli: Toss in the chopped broccoli and red pepper flakes. Stir-fry for about 5 minutes until the broccoli is bright green and tender-crisp.
- Pour in Sauce: Stir the prepared sauce into the pan with the broccoli. Cook for an additional 3–5 minutes, stirring frequently, until the sauce thickens and coats the broccoli evenly.
- Season and Serve: Add salt to taste. Serve immediately as a side dish or over rice or quinoa for a complete meal.
Cooking Time
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Nutritional Information (per serving)
- Calories: Approximately 150 kcal
- Protein: 5g
- Carbohydrates: 25g
- Fat: 5g
- Fiber: 4g
Tips and Notes
- Fresh Ingredients: For best results, use fresh broccoli rather than frozen.
- Customize Your Dish: Feel free to add other vegetables like bell peppers or carrots for more color and flavor.
- Protein Boost: Add tofu or chickpeas for a protein-rich meal.
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This Vegan Garlic Broccoli Stir Fry is not just a meal; it’s a celebration of flavors that will leave you satisfied and nourished. Enjoy your cooking!
