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Broccoli and Shiitake Mushrooms with Thai Peanut Sauce


Broccoli and Shiitake Mushrooms with Thai Peanut Sauce

Serves: 4

Category: Main Dishes - Vegan
Author: www.DrFuhrman.com
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Rated by: 15 members

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A quick stir fry with a tasty wok sauce is a great way to get dinner on the table fast. Cook the vegetables until they are just crisp-tender and still have a slight crunch. This preserves the nutrients and provides the perfect texture.

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Ingredients:

For the Thai Peanut Sauce (see note):
1 1/2 cups water
7 regular dates or 3 1/2 Medjool dates, pitted
1/3 cup natural, unsalted peanut butter
2 tablespoons unsweetened shredded coconut
1 teaspoon minced ginger
1 tablespoon lime juice
1 teaspoon red curry powder
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
For the Vegetables:
1 cup chopped onions
6 cups broccoli florets
1 cup thinly sliced red bell pepper strips
2 cups trimmed snow peas
2 cups sliced shiitake mushrooms

Instructions:

To make the sauce:
Blend water and dates in a high-powered blender, then add peanut butter, coconut, ginger, lime juice and spices and blend again until smooth and well-combined.

To cook the vegetables:
Heat 1/4 cup water in a large non-stick wok or skillet, then add chopped onions and broccoli, cover and cook for 4 minutes stirring occasionally and adding additional water as needed to prevent sticking. Remove cover and add red bell pepper strips, shiitake mushrooms and snow peas and cook for an additional 4 minutes or until vegetables are crisp-tender. Add desired amount of sauce and continue to stir fry for 1-2 minutes to heat through.

Serve with wild rice, if desired.

Note: In a rush? Dr. Fuhrman's time-saving bottled sauces are available at www.drfuhrman.com. Thai Curry Sauce would work well in this recipe.

Calories 295; Protein 13 g; Carbohydrates 39 g; Sugars 18 g; Total Fat 13.5 g; Saturated Fat 3.2 g; Cholesterol 0 mg; Sodium 70 mg; Fiber 11.4 g; Beta-Carotene 1123 ug; Vitamin C 174 mg; Calcium 117 mg; Iron 3.4 mg; Folate 151 ug; Magnesium 111 mg; Potassium 1152 mg; Zinc 2.6 mg; Selenium 11.9 ug

Comments (6):

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1badcooke

06/14/2016 04:55 PM

Rated this recipe: (no rating)

What is the amount of sugar in this recipe??

pmv919 replies:

06/14/2016 06:11 PM

Rated this recipe: (no rating)

There is 39 grams carbohydrates in it.

Elaine Garces

06/14/2016 08:09 PM

Rated this recipe:

This is outstanding. The sauce is amazing. Great flavor from the spices and coconut and dates. Vegetables came out perfectly crispy. I served this with forbidden rice. My husband loved this dish too, "Wow", he said. Thank you!
This comment was last edited on 06/14/2016 08:16 PM

veg4life

06/15/2016 10:34 PM

Rated this recipe:

We enjoyed this recipe very much. It is easier to make than the Asian Vegetable Stir-fry, which is quite similar in flavor. I added some leftover raw eggplant and zucchini that I had on hand plus 2 cups of cooked garbanzo beans for a heartier dish. I made one and a half times the sauce recipe to allow for the extra veggies. The only reason I gave it 4 instead of 5 stars is that the sauce seemed quite thin so I added 1 Tbs. of organic cornstarch to thicken.

Sandra Soule

11/07/2016 03:06 PM

Rated this recipe:

great sauce!!!

adaptable_ellen

07/21/2017 02:55 PM

Rated this recipe:

At least with the Safari and Chrome browsers, it won't let me add a rating, so let me say I give this 5 stars.  I've made it twice now, and the second time I doubled up on the spices and sauteed the veggies in Chardonnay.  My mushroom and curry hating husband never noticed the shitakes and loved the sauce.  I will be making this frequently.

hnpitch

09/15/2017 09:34 AM

Rated this recipe:

5 stars!   I can't figure out how to increase the stars from 3-5!

 

5 stars.  Delicious.  All four of my boys ate it and I made a second recipe right away so my husband could have some and I could have some  for lunch the next day. The cooking method was helpful and the veggies were cooked perfectly.  I I used snap peas cut in thirds as I forgot to buy snow peas.   

This comment was last edited on 09/15/2017 09:37 AM