Walnut and Vegetable Stir-Fry with a Crunchy Twist

 

Ingredients:

• 1 cup raw walnuts (lightly toasted)
• 1 tbsp olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, julienned
• 1 yellow bell pepper, julienned
• 2 medium carrots, thinly sliced
• 2 cups broccoli florets
• 1 zucchini, sliced
• 2 cloves garlic, minced
• 1-inch piece ginger, minced
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp honey or maple syrup
• 1 tsp sesame oil
• 1 tbsp rice vinegar (optional)
• 2 tbsp chopped fresh parsley or cilantro for garnish
• Cooked quinoa or brown rice (optional, for serving)

Instructions:

1. Toast the Walnuts: In a dry skillet over medium heat, toast the walnuts for 2-3 minutes, stirring occasionally until they turn golden and release their aroma. Set aside.
2. Sauté the Vegetables: In a large skillet or wok, heat olive oil over medium-high heat. Add the onion, garlic, and ginger, and sauté until the onion becomes soft, about 2-3 minutes.
3. Cook the Veggies: Add the bell peppers, carrots, and broccoli florets. Stir-fry for 5-7 minutes until the vegetables are tender-crisp. Add the zucchini and cook for another 2-3 minutes.
4. Prepare the Sauce: In a small bowl, whisk together soy sauce, honey (or maple syrup), sesame oil, and rice vinegar (if using).
5. Combine and Cook: Pour the sauce over the vegetables and stir until everything is evenly coated. Cook for 1-2 minutes until the sauce thickens slightly.
6. Add Walnuts: Toss in the toasted walnuts and give everything a final stir. Let the flavors combine for another minute.
7. Serve: Garnish with fresh parsley or cilantro. Serve warm over cooked quinoa or brown rice for a complete meal.

Enjoy the benefits of walnuts through this flavorful, nutrient-packed stir-fry, which is great for brain health, heart health, and digestion!