Broccoli and aubergine in black bean sauce
A quick and easy asian stir fry with black beans and veggies
Ingredients
Black bean sauce
- 1 tbsp cornflour
- 4 tbsp low sodium soy sauce
- 4 tbsp vinegar apple cidar, balsamic, or rice wine vinegar
- 6 tbsp water
- 1/2 red chilli seeds removed and thinly sliced; more if you like it spicy
- 2 tsp honey or sweetener of choice
- 2 minced garlic cloves
- 1 tsp minced fresh ginger ground ginger will work too
Stir fry
- non-stick spray or 1 tbsp olive oil
- 1 onion chopped
- 2 medium carrots cut into thin julienne strips or sticks
- 1 medium aubergine (eggplant) chopped and precooked for 5 minutes in the microwave, or until soft
- 3 cups broccoli florets frozen broccoli will work too
- 1 can black beans drained and roughly crushed with a fork or spoon
- 1 cup mangetout or sugar snap peas optional
- 1/4 cup cashew nuts optional
- 1 lemon or lime halved
- 1 tbsp toasted sesame seeds for garnish
Instructions
- Before starting, make sure that all of your prep work is done (veggies chopped and aubergine microwaved; black beans roughly crushed).
- Make the sauce: first mix the cornstarch with a splash of water to form a paste, then add all the rest of the sauce ingredients and set aside.
- Spray a wok or frying pan with non-stick spray, and start frying your veggies. Start with the onion and carrot, tossing constantly and adding a splash of water if needed to prevent sticking. Toss for a minute or two.
- Add the aubergine and broccoli, then continue to toss for a few minutes until the aubergine is completely cooked and the broccoli is bright green. You want the broccoli to maintain a crunch. Keep adding splashes of water if needed.
- Add the black beans, and then the mangetout / sugar-snap peas (if using).
- Add the sauce and toss around for 60-90 seconds, making sure that the sauce coats all the vegetables and cooks the cornflour without sticking and burning on to the pan. Continuous movement is the key here. The sauce will thicken.
- Add the cashews (if using), turn off the heat, squeeze over the lemon / lime juice, and garnish with toasted sesame seeds.
- Serve immediately
Notes
Nutritional information per portion (1/2 of the recipe): 473 kcal; 13.7 g fat; 75 g carb; 24.3 g fiber; 21.7 g protein.
This dish serves two generously. If served with noodles or rice, it will be sufficient for 4 people for a lighter meal.
TIP: you can make a big batch of this sauce and keep it in the fridge, ready to be whipped out for a quick stir fry meal.