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Sweet and Sour Vegetables

 
Sweet and Sour Vegetables
225

The flavor was combination was excellent. Next time will add some whole dried chili peppers to give it a bit more kick. We served it over brown rice and could hardly stop eating it.

Yield

6

servings

Prep

30

min

Cook

30

min

Ready

60

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

Vegetables
1 x lecithin
an oil, unbleached
*
1 x white wine
dry
*
2 each carrots
sliced
1 each sweet red bell peppers
cut into one inch cubes
1 each onions
coarsely chopped
10 each scallions, spring or green onions
sliced
4 cloves garlic
minced
1 teaspoon ginger
grated
*
2 cups cauliflower florets
2 cups broccoli florets
chop coarse
½ pound snow pea pods
10 ounces tofu
firm, optional
1 can pineapple chunks
drained
*
1 can water chestnuts
sliced
*
1 can bamboo shoots
sauce
1 cup pineapple juice
unsweetened
cup brown sugar
or honey
*
cup balsamic vinegar
3 tablespoons soy sauce, tamari
1 teaspoon vegetable stock cubes
*
2 tablespoons arrowroot flour
1 x red hot pepper sauce
*

Directions

Drain water chestnuts and bamboo shoots, rinse well, add fresh water and allow to stand until ready for use.

Have all ingredients prepared and ready to cook.

Prepare sauce ahead of time.

Pour about 1 oz of the wine into a deep cook pot - preferably lined.

Turn heat to high.

When wine gets hot, add lecithin - if you're using it - and stir vigorously.

Sauté carrots for about five minutes before other vegetables, then drop in pepper, cauliflower, onions, green onions, garlic and ginger.

Begin stirring immediately and vigorously. Add small amounts of wine as it evaporates but keep bottom of pot somewhat dry.

When vegetables have softened, add small amount of wine, broccoli and pea pods with vigorous stirring.

Sauté for a few minutes and cover. If too dry add a small amount of wine.

Cook for about three minutes. Add tofu - if used - pineapple, water chestnuts and bamboo shoots, stir thoroughly, cover and cook for an additional two or three minutes.

Have all ingredients for sauce in a measuring cup, stir well and pour over vegetables and stir.

Turn heat to medium, stir constantly until sauce just barely bubbles and thickens.

Serve with basmati rice or quinoa - or whatever.

 

* not incl. in nutrient facts

Reviews

+1

over 8 years

Excellent recipe, we will make it again, not only good for vegetarian, but aslo good for everyone.

+5

over 8 years

This turned out very well, an excellent stir-frt. We made a few changes to the recipe, used some sesame oil instead of lecithin and we didn't have any bamboo shoots. We also added some chopped fresh mushrooms before we added the cauliflower and used beer instead of wine. The flavor was combination was excellent. Next time will add some whole dried chili peppers to give it a bit more kick. We served it over brown rice and could hardly stop eating it. Well worth all the effort to chop up all the veggies and make sure everything was prepped before starting the cooking process.

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Nutrition Facts

Serving Size 320g (11.3 oz)
Amount per Serving
Calories 17015% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 505mg 21%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 21%
Sugars g
Protein 19g
Vitamin A 109% Vitamin C 192%
Calcium 26% Iron 17%
* based on a 2,000 calorie diet How is this calculated?

 

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