Spicy Vegetables stir-fry with Wakame

This scrumptious mixture featuring Wakame is a feast for the eyes and the palate

I first made this recipe for a cooking class I was gave three years ago. I was serving white fish on a wasabi mash and I needed something colourful and tasty to balance the dish. I liked the idea of a side dish with various shades of green, a bit of crunch and a bit of bite !

This visually attractive combination of greens is also packed with nutrients. Spinach is known for its mineral content, in particular iron; Bok Choy is a Chinese cabbage full of anti-oxydants, vitamin C and folic acid; and wakame, also has iron but is great for the combo calcium/magnesium/potassium, is low in sodium and high in detoxifying fibre. Click on the link to find out more about Wakame.

The key to this dish is to not over-cook it. The vegetables have to be warm but bright green and still crunchy. For this reason, this dish should be served immediately and doesn’t do well re-heated.

 

Ingredients for the Stir-fry

 

INGREDIENTS (serves 6 as a side):

Wilted greens

Pacific Harvest Wakame, 25g

1 tbsp macadamia oil
1 shallot sliced
2 spring onions sliced
1 bunch of bok choy, trimmed
1 bunch spinach, trimmed
1/3 cup dried Wakame
¼ cup coriander leaf
1 tsp toasted sesame seeds

Dressing

1 clove garlic, crushed
1 cm piece ginger, grated
½ small chilli, chopped fine
1/2 tsp sesame oil
1/2 tsp honey
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp lime juice
Freshly ground black pepper

 

METHOD:

First make the dressing by combining the ingredients. Set aside until needed.

Re-hydrate the wakame in warm water for 5 minutes; then squeeze excess water out.

 

 

Cook the shallots & onion

 

 

Heat the oil in a skillet and cook the shallots & spring onion over medium heat for 1 minute.

 

 

Meanwhile, chop the bok choy, taking care to separate the leaves from the crunchy stem, cut the spinach.

 

 

Add the bok choy stems

 

 

 

Add the chopped bok choy stems and stir around with the onions for a couple of minutes, until the stems start to soften.

 

 

 

 

Add all the vegetable leaves

 

 

 

Add the bok choy leaves, chopped spinach and the re-hydrated wakame to the wok and toss over high heat for another minute.

 

 

 

 

Add the dressing

 

 

Add the dressing and stir until just wilted.

The vegetables should be different shades of green, very bright in colour and crunchy in texture.

 

 

 

 

 

Add herbs & sesame seeds

 

 

Remove from heat and sprinkle with herbs and sesame seeds.

Serve immediately.

 

 

 

 

 

Culinary tips:
Wakame is a very versatile seaweed. A small amount of dry wakame goes a long way! It increases 10 times its weight and size upon re-hydration.

Wellness tips:
Wakame has been used by Asian populations for centuries and is best known as an ingredient in miso soup, a tonic dish that has build a reputation for bringing the sick & weak back to life. Wakame is used in Oriental medicine for blood purification as well as to improve the function of the intestines and sexual organs. Research also shows that it can help burn fatty tissues in the body.

 

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