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Deluxe Vegetable Braise

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Submitted by azlitbit

Wok-braised vegetables with cauliflower, broccoli, green beans, and zucchini finished with cashews. A simple stir-fry technique that keeps every vegetable crisp-tender.

YIELD

6 servings

PREP

10 min

COOK

25 min

READY

40 min

This wok braise cooks four vegetables in stages so each one finishes at exactly the right texture. Cauliflower goes in first since it’s the densest, followed by green beans, then broccoli and zucchini together at the end.

The technique is a hybrid of stir-frying and steaming. Oil coats the vegetables first in the screaming hot wok, then a splash of water goes in and the lid traps steam to cook them through. You get the caramelized edges of a stir-fry with the even doneness of steaming.

Lifting the lid to stir every couple of minutes releases excess steam so the vegetables don’t go limp. It’s an active cooking method. Walk away and you come back to mush.

Cashews scattered over the top just before serving add a buttery crunch that makes this simple vegetable dish feel substantial enough to serve as a main.

Pro Tips

  • Get the wok genuinely hot before adding oil. A properly heated wok means the vegetables sear on contact instead of stewing.
  • Cut everything to similar sizes so pieces in each batch cook at the same rate. Big chunks of cauliflower next to small ones means uneven results.
  • Don’t add salt until the broccoli and zucchini go in. Early salt draws out water and turns the braise into a soup.

Variations

  • Asian glazed: Add soy sauce, garlic, and a teaspoon of sesame oil at the end for an Asian-style side dish.
  • Spicy version: Toss in red pepper flakes or sliced fresh chilies with the oil for heat.
  • Protein boost: Add cubed tofu or sliced chicken breast, stir-fried separately, then tossed in at the end.

Ingredients

1 ½ 355
CUPS ML CAULIFLOWER FLORETS
broken into medium sized flowerettes
1 ½ 355
CUPS ML BROCCOLI FLORETS
sliced
1 ½ 355
CUPS ML GREEN BEANS
fresh
1 ½ 355
CUPS ML ZUCCHINIS
sliced
3 45
TABLESPOONS ML VEGETABLE OIL
½ 118
CUP ML WATER
1
X SALT
to taste *
½ 118
CUP ML CASHEW NUTS *

Directions

Slice and prepare all vegetables.

Place oil in wok, heat to smoking point. Add cauliflower to wok, stir fry cauliflower until oil coats most of it, add ½ cup water, cover wok and cook cauliflower 4 minutes, lifting cover to stir cauliflower 2 or 3 times.

Add beans, stir, cover wok and cook ingredients 4 more minutes, lifting cover to stir ingredients, 2 or 3 times.

Add broccoli, zucchini, and salt. Stir everything up.

Cover wok and cook all the ingredients for a further 7½ minutes, lifting cover to stir ingredients periodically.

When all is cooked, place food on platter.

If desired, a ½ cup of cashews could be sprinkled over all before serving.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 125g (4.4 oz)
Amount per Serving
Calories 94 74% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 18mg 1%
Total Carbohydrate 2g 2%
Dietary Fiber 2g 8%
Sugars g
Protein 5g
Vitamin A 16% Vitamin C 62%
Calcium 3% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Very low in sodium, Low Sodium
 

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