Fiery Garden Stir-Fry Medley
This Fiery Garden Stir-Fry Medley is a bold vegetable dish loaded with color, texture, and flavor. Crisp-tender broccoli florets, vibrant green beans, sweet peas, carrots, and mushrooms come together under a tangy, spicy sauce thickened with konjac flour.White vinegar and sherry cooking wine add brightness and depth, while the seasoning blend—ginger, garlic, chili, jalapeño powder, red pepper flakes, and black pepper—creates a lively, invigorating heat profile.
Calories 70kcal
Ingredients
Vegetables:
- 1 lb broccoli florets
- 2.5 lb green beans
- 1.5 cups peas
- ⅕ cup chopped carrots
- 1 large onion diced
- 3 small cans sliced mushrooms drained
Sauce:
- 2 tsp konjac flour
- ¼ cup white vinegar
- 1 tsp sherry cooking wine
- ¼ –½ cup water as needed for thickness
Seasonings (Sprinkle to your liking)
- Red pepper flakes
- Jalapeño powder
- Ground black pepper
- Ginger powder
- Garlic powder
- Chili powder
- Salt
Instructions
Prep the Vegetables:
- Wash and drain all vegetables.
- Chop broccoli into bite-sized florets and trim the ends off the green beans if needed.
Sauté the aromatics:
- In a large skillet or wok, heat a bit of oil (optional).
- Add the diced onion and sauté for 3–4 minutes until softened.
Add the Main Vegetables:
- Add the Broccoli, Green Beans, Carrots, & Mushrooms to the sautéed onions.
- Cook over medium-high heat for 8–10 minutes, stirring often, until vegetables are tender-crisp.
- Stir in the peas and continue cooking for 2–3 minutes.
Make the Sauce:
- In a small bowl whisk together vinegar, sherry cooking wine, and water
- sprinkle in konjac flour while whisking to avoid clumps
- add seasonings to your personal heat level
- The mixture will thicken slightly even before heating.
Sauce the Vegetables:
- Pour sauce into the skillet and toss to coat.
- Cook 2–4 minutes until the sauce thickens and clings to the vegetables.
Taste & Adjust:
- Add more salt, pepper, vinegar, or chili heat as desired.
Serve:
- Serve warm as a vibrant vegetable side or healthy meal base.
Notes
Nutrition Facts: Per Serving (1/10 of recipe)
- Calories: ~70
- Protein: ~4 g
- Fat: ~0.5 g
- Carbohydrates: ~14.5 g
- Fiber: ~3.8 g
- Net Carbs: ~10.7 g
