Stir-Fry Sprouts can be very nutritious, provided you cook sprouts just the right amount of time. Sprouts can lose their nutritional value if they are over cooked. Stir-fry being one of my favorite ways to cook, I’m always trying out different ingredients. Luckily, for this recipe, you don’t need to cook sprouts much – just add them towards the end and cook them for about 5 minutes.
Sprouts
There are several sprouts you can use for this recipe. My all-time favorite are mung sprouts so invariably, those are the ones I end up cooking the most. Did you know that mung lentils are super easy to sprout? While there are several ways to do it, my suggestion is to try the sprouting jar . I’ll say without any hesitation that this is my favorite way to sprout! It is so easy – just follow the instructions you’ll not go wrong.
Sprouting Jar
Veggies
Just as with sprouts, you can use several veggies in this dish. It is one of those clean-ot-the-refrigerator recipes, where anything goes. Given a choice, I end up using broccoli cauliflower and carrots for this recipe, which is what I did. I don’t like my veggies too soft, especially in stir-fry recipes, so I cook them for a shorter time.
Broccoli, Cauliflower, Carrots
Stir-Fry Sprouts & Veggies
Undoubtedly, this is one of our quickest and simplest recipes. The ingredient list is short too. I sauté some shallots and ginger before adding the veggies. I find shallots sharper and more flavorful than white or yellow onions. After cooking the veggies for about 5 minutes, I add cayenne pepper (or paprika or chili powder) and then add sprouts. The last step is tamari or gluten free soy sauce.
Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent.
Here are some of our wholesome sprouts recipes:
- Sautéed Sprouts and Vegetables
- Spicy-Tangy Carrot Sprouts Salad
- Green Mung Sprouts Curry
- Easy Mung Sprouts Masala
- Wholesome, Spicy, Sprouts Dosa
Also check out our delightful stir-fry recipes:
- Stir-Fry Tofu & Veggies
- Forbidden Rice Stir Fry
- Easy Colored Peppers & Mushrooms Stir Fry
- Cauliflower ‘Rice’ Stir Fry
- Broccoli-Corn Stir Fry
- Stir-Fry Zucchini Noodles
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Stir-Fry Sprouts & Veggies
Ingredients
- 1 1/2 Cups Sprouts
- 1 Cup Cauliflower
- 1/2 Cup Broccoli - Small pieces
- 1/2 Cup Carrots - Small pieces
- 1/8 Cup Shallot - (Or onion) Fine cut
- 1/8 Cup Ginger - Fine cut
- 1 Tablespoon Tamari Sauce - Gluten free, low sodium, organic
- 1 Teaspoon Red Chili Powder - Thai peppers
- 1 Teaspoon Olive Oil
Instructions
- Gather all ingredients in separate bowls, keep the chili peppers and tamari sauce handy
- Sauté onions and ginger till onions are golden brown (about 3 minutes)
- Add carrots, broccoli, cauliflower and stir well for 3 to 4 minutes; now add chili powder, tamari sauce, and mix
- Add sprouts and stir contents till they are well blended. Transfer to serving dish
As a single father, w/o the talent or the patience for cooking thoughtful recipes, my primary method of cooking is stir-frying. I stir-fry almost every vegetable and toss a bit of Sambar powder towards the very end to give it some Indian flavoring. I have always wondered if this is the ideal or healthy way to consume large quantities of veggies (of course other than eating them raw). But I like your idea of Tamari sauce, to give it an Asian flavor. I used to have it in my fridge a long time back and have completely forgotten the taste. Thanks for the idea.
You’re welcome Shaj. I started trying out stir fry recipes in the last couple of years, especially since they are quick and delicious (healthy too, as long as you do not use excessive soy sauce). Key ingredients are onions, ginger and soy/tamari sauce. Veggies need to be cooked enough to leave them with a tiny bit of crunch to get the right texture (don’t let them go too soft).