Black Bean Stir-Fry

This Black Bean Stir-Fry is a hearty and flavorful vegan dish that combines the richness of black beans with vibrant vegetables and a tangy sauce. Perfect for a quick lunch, it’s packed with protein and nutrients while still being easy to prepare.

Ingredients

• Black beans - 240 grams (1 cup, cooked)
• Broccoli florets - 150 grams (1 cup)
• Bell pepper (red or yellow) - 100 grams (1, sliced)
• Carrot - 50 grams (1 medium, julienned)
• Garlic - 3 cloves (minced)
• Ginger - 1 tablespoon (grated)
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onions - 2 (sliced)
• Sesame seeds - 1 tablespoon (for garnish)
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large skillet or wok over medium heat.
2. Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
3. Add the broccoli florets, sliced bell pepper, and julienned carrot to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the cooked black beans, soy sauce, and sesame oil. Cook for another 3-5 minutes, stirring frequently, until heated through.
5. Add salt and black pepper to taste. Remove from heat.
6. Serve hot, garnished with sliced green onions and sesame seeds.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from the vegetables, supporting overall health and immune function.

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