This flavoursome Kale Mushroom & Bean Stir-Fry, will warm you up and cheer you up for sure! it tastes divine, easy to make, and you get 5 out of your recommended 5 veggies a day! In one bowl! How good is that?
Also! This is such a hearty flavoursome meal, that will keep you full and can be made in under 25 minutes!
fancy a quick and healthy dinner? This is the one!
This dish started off originally as a cleanup of my fridge, I had these veggies in there that needed cooking, so I came up with this glorious stir-fry dish packed with all the serves of vegetables you will need in a single day in just one delicious bowl. This Kale Mushroom & Bean Stir-Fry is so much more than what its name suggests. It has cauliflower and pepper and ginger and chilli. All brought together by some bold Chinese flavours.
Stir-fries are another example of a fast and utterly nourishing weeknight meal.
The prep time is usually always double the cooking time but even then, it is ridiculously fast. I use a carbon steel wok (a cheap 34cm wok with a wooden handle, I bought at a Chinese supermarket years ago). I have three carbon steel woks in different sizes, the largest being the most useful because with woks you must know this – it needs to be at least twice the size of the amount of food you are cooking to enable the stirring and tossing. The carbon steel woks are also thin allowing high heat to singe and char your food to perfection – just like authentic Chinese restaurants.
The shiitake mushroom is ideal for this meatless stir fry as it has a gorgeous meaty texture and woodsy flavour. It adds plump juiciness to the dish and is an excellent source of vitamin B and protein while being low carb. The combination of earthy kale, warming ginger, gut friend cauliflower and stimulating chilli makes this dish a true weeknight powerhouse that would be a treat in your work lunchbox if you have any leftovers.
Anyway, please do let me know how you found this recipe if you do try it and if there is anything you tried or something that worked better…Do drop me a comment below, or you can find me/ message me directly on Instagram, Pinterest or Facebook! I love seeing what my lovely readers think of my recipes!
2 tablespoons peanut oil best ( but sub for any other oils you have if you don’t have peanut oil )
2 cups (140g) cauliflower florets
1/4 cup/60g water
1 tablespoon finely grated ginger
1 teaspoon red chilli flakes
1/2 cup (75g) raw cashew nuts (optional)
13oz400g one can/tin of butter beans
200g fresh shiitake mushroom, sliced
1/2 red bell pepper, sliced (75g)
300g kale, shredded ( about 3 handfuls )
sliced spring onions, sesame seeds and chilli flakes, to serve
For the stir-fry sauce:
1/4 cup (60ml) light soy sauce or tamari
2 tablespoons Shaoxing wine(rice wine) or sub for dry red sherry
1 1/2 tablespoons maple syrup
1 teaspoon Chinese five-spice powder
2 teaspoons sesame oil
2 tablespoons water
1. Make the stir-fry sauce by mixing all ingredients in a lidded jar and shaking well. Can be stored in the fridge for up to five days and used as required.
2. Heat a large wok on high. Add one tablespoon peanut oil. Add cauliflower and stir fry on high for a couple of minutes until starting to char. Reduce heat to medium, add 1/4 cup water and cook for approximately 8 – 10 minutes until the cauliflower is just tender and water has dried up. Remove to a bowl and set aside.
3. Heat the wok on high. Add the remaining tablespoon of peanut oil. Stir fry ginger, chilli, cashew nuts and mushroom on high for a minute until mushroom is glazed and starting to soften. Add the pepper and kale. Stir fry for another minute until kale is glossy.
4. Add the cooked cauliflower and butter beans and the stir-fry sauce to the wok and toss and cook for a couple of minutes until thoroughly coated and warmed through, and the sauce has reduced a bit.
Garnish with sliced spring onions, sesame seeds and extra chilli flakes.
Serve immediately with steamed rice on the side if you like.