Recipe Video: Stirfry With Vegetables And Beans

Healthy wok recipes like this stir fry vegetable recipe is refreshing and nutritious. It has kale, carrots, beans, and more. This plant based dish is absolutely delicious as well with amazing flavor combinations which makes eating healthy vegan foods easy and enjoyable! If you’ve never used a wok before you should definitely try one but if you don’t have on your can just use a skillet. 

My mom gave me this wok even though I had never made healthy wok recipes before. Good thing it’s as easy as 1, 2, 3! They’re perfect for this stir fry vegetable recipe! Before I used it I decided to do some research on the Wok. 

Where And When Was The Wok Invented?

The wok is said to have first been created over 2,000 years ago in China. During the Han dynasty and it comes from the Cantonese word which translates to ‘Cooking Pot.’ Earliest known woks were made with cast iron which made them extremely durable. They are described as having a round bottomed and high sides which allows heat to travel and distribute quickly and easily! It’s great for making gluten free vegan recipes! Wok recipes are easy and fun to make!

What ingredients do you need for Healthy wok recipes like this stir fry vegetable recipe?

Ingredients:

• 2 tbsp olive oil
• 1/4 cup chopped onion 
• 1/4 cup diced parsnips
• 6 mini bell peppers sliced in half
• 2 cups chopped kale 
• 1 tbsp soy sauce 
• 2 tsp ginger paste 
• 2 tbsp orange juice 
• 1/4 cup vegetable broth 
• 1 tsp sesame paste 
• 3/4 cup shredded carrots 
• 3 tbsp hemp seeds 
• 2 tsp red chili flakes 
• 1 tsp garlic powder
• 1 tsp paprika 
• 1 can of kidney beans 
• Cilantro 

How do you make Healthy wok recipes like this stir fry vegetable recipe?

Directions:

• Heat the wok to medium high and add the olive oil and onions. 
• Sauté the onions until brown.
• Stir in the bell pepper slices and parsnips and sauté until they wilt.
• Then Stir in the soy sauce, ginger paste, and sesame paste.
• Stir in the kale and shredded carrots before the rest of the seasoning, the orange juice, and vegetable broth.
• Sauté for 1 or 2 minutes before adding in the entire can of kidney beans including the liquid from the can.
• Simmer on low heat for 5 minutes.
• Sprinkle with hemp seeds and cilantro.

Show Me The Calories!

• Servings: 4
• Calories 220
• Total Fat 10.6g 14%
• Saturated Fat 1.3g 7%
• Cholesterol 0mg 0%
• Sodium 757mg 36%
• Total Carbohydrate 22.5g 8%
• Dietary Fiber 7.8g 28%
• Total Sugars 4.3g
• Protein 9.3g
• Vitamin D 0mcg 0%
• Calcium 145mg 11%
• Iron 3mg 19%
• Potassium 327mg 7%

What is the nutritional information for this healthy vegetable stir fry with beans and kale?

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