Broccoli & Kale Stir Fry
from ‘www.vegbox-recipes.co.uk’
This is a great recipe for a quick lunchtime stir fry. It uses broccoli and kale (or dark-leafed cabbage or spinach) because these are so rich in nutrients. It can easily be adapted to have a Japanese style, if you prefer.
Ingredients
Serves 4
* 100g curly kale (or cabbage, or spinach
* 200g broccoli or calabrese (full heads or sprouting
* 150g mushrooms
* 2 cloves garlic
* 200g firm tofu (optional or halloumi cheese)
* 1 tablespoon vegetable oil
* 3 tablespoons tamari or soy sauce
* 1 teaspoon barley miso paste (optional
* 1 tablespoon sesame seeds
Method
1. Wash the kale and the broccoli. Dry well.
2. Slice the kale roughly and chop the broccoli into medium-sized chunks.
3. Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly.
4. Heat the oil in a wok until hot. Add the garlic and the mushrooms. Stir well and cook for 5 minutes, until the mushrooms are lightly browned and their juice has evaporated.
5. Chop the tofu into cubes (if using). Add to the pan and cook on a high heat for 3 minutes, stirring regularly, until it starts to brown.
6. Add the broccoli. Stir and cover for 3 minutes.
7. Add the kale. Cover for 2 minutes, until it starts to wilt. Remove the wok from the heat.
8. Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well. Serve immediately.
Time From Cupboard-To-Table
15 minutes
Notes & Variations on Broccoli & Kale Stir Fry
For even more flavour, you can toast the sesame seeds in a dry wok, before you start cooking. Cook them for 2-3 minutes until some of them start to “pop”. This releases their delicious flavour.
You don’t have to use the Japanese flavourings. Use any stir fry sauce you have to hand.
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The pig’s departure…
The tunnels are full of salads, herbs, rocket and spinach – as green as any time during the summer. It is a lovely contrast to the outdoor beds, that are looking a bit cold and empty compared to the height of the growing season. Our winter crops are doing well – leeks, cabbage, kale and cauliflower all growing well, but the summer crops have all finished outdoors at this stage and it is only inside that young leafy plants will do well. Our brussel sprouts are coming along nicely and hopefully will come into their own in December.
We still have work to do outside (surprise, surprise) – the empty beds have been ploughed and need harrowing and manuring for next year. We are hoping to sow green manure, but time is running out now, so it may be that we manure and cover the area in preparation for Spring. I have daily growing respect for all growers who have the skill and energy to keep up with the forces of nature in the garden… weeds never sleep!
It is the pigs that have us feeling a bit lonely this evening though – they went today to the factory and we are missing them around the place. I don’t think I would be a good livestock farmer – I couldn’t look them in the eye for the past few days and spent most of today feeling a bit tearful. It’s not like they were in the living room as pets, but they lived beside the tunnels, and were great company as you worked – you could always hear them snuffling around, particularly if they realised you were there. Don’t get me wrong – we are looking forward to the excellent meat they will give us, it’s just that it does feel a bit empty outside now that they have gone…
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