vegetable-and-pecan-stir-fry

Vegetable Stir Fry with Pecans

Submitted by: Marina Delio, Yummy Mummy Kitchen

Use pecans as a source of protein in a sweet and savory plant-based stir fry. Vibrant vegetables including broccoli, bell peppers and carrots mixed with crunchy pecans and a fresh orange sauce makes for an easy weeknight dinner prepped in less than 30 minutes!

Ingredients

  • Stir Fry:
  • 1 tablespoon pecan, coconut or sesame oil
  • 1 small yellow or white onion, sliced
  • 2 carrots, julienned
  • 12 ounces broccoli florets
  • 1 red bell pepper, seeded and julienned
  • 1 cup raw pecan halves
  • 1 cup dry quinoa (or rice), cooked according to package directions
  • Fresh cilantro, for garnish
  • Sauce:*
  • 1/2 cup orange juice
  • 3 tablespoons soy sauce
  • 1 1/2 tablespoons agave or maple syrup
  • 1 tablespoon fresh ginger, grated
  • 2 cloves garlic, minced
  • 1 tablespoon arrowroot or cornstarch
  • Dash of red pepper flakes
  • Zest of 1 orange

Method

  1. Heat a large skillet or wok over high heat. Add the oil and swirl to coat.
  2. Add the onion, carrots, broccoli and red bell pepper to the hot pan and stir-fry, turning with tongs, until the vegetables are just tender, about 5 minutes. Add the pecans.
  3. While the vegetables are cooking: whisk together the sauce ingredients*. Pour the sauce into the pan over the vegetables and continue to cook for 1 minute, until the sauce begins to thicken and coat the vegetables.
  4. Serve the stir fry vegetables and pecans immediately over quinoa (or rice) and garnish with fresh cilantro leaves.

*You can swap in use your favorite stir fry sauce here as well

Nutrition facts

Calories

470

Fat

25g

Sat Fat

2.5g

Sodium

920mg

Carbs

55g

Fiber

10g

Protein

13g

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Pecans possess many impressive health benefits.

When it comes to America’s native nut, great taste is just the beginning. Heart-healthy with power-packed protein, this nutrient-dense nut boasts multiple health-promoting nutrients and bioactive compounds. The pecan has rightfully earned its reputation as a nutrition powerhouse.

American Pecan

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