This luscious preparation of stir-fried sweet and sour vegetables has several steps, but is made easily and at a leisurely pace. Best of all, it results in a delicious, filling meal. You have a choice of what kind of plant protein to use — seitan, tempeh, or tofu. Use a different one each time you make this dish. You also have the option of making your own sweet and sour sauce or using a bottled brand — all-natural, preferably.
You can vary the vegetables as well — green beans can take the place of squashes; cauliflower can replace all or half of the broccoli. Bok choy can be part of the mix, as can celery or mushrooms. Improvise with whatever you might have in the fridge. Since this is a saucy dish, it’s good served over grains or noodles.
This is a one-dish dinner, but if you want something extra, vegetable spring rolls from the frozen foods section of your supermarket or natural foods store add a fun touch.
For the stir-fry
Optional, for passing around
Serving Size: 1
Amount Per Serving:Calories: 237 Total Fat: 9g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 8g Sodium: 237mg Carbohydrates: 34g Fiber: 6g Sugar: 23g Protein: 10g
Recipe adapted from Plant Power by Nava Atlas; photos by Hannah Kaminsky, BittersweetBlog.com
HOMEMADE SWEET AND SOUR SAUCE
When we think of Asian flavors, a salty, savory sauce like teriyaki may be the go-to, but this one, with a sweet edge provided mainly by fruit juice, is a nice change of pace.
Makes: About 1 cup
- 2 tablespoons arrowroot or cornstarch
- 1/4 cup water
- 1/3 cup pineapple juice (using reserved juice from canned pineapple is handy)
- 3 tablespoons rice vinegar
- 2 tablespoons soy sauce or tamari
- 1 tablespoon agave nectar
- 1 to 2 teaspoons grated fresh or jarred ginger, to taste
Combine the arrowroot or cornstarch with the water in a small bowl and stir until dissolved, with no lumps.
Add the remaining ingredients and whisk together. Add to the stir-fry above as directed, or use with other stir-fries, adding once they’re just about done, and cooking until thickened.