This stir-fry recipe has a nice colorful presentation and requires little preparation time. The delicate curry flavor goes well with brown rice or quinoa.
List of ingredients:
4 green onions, including green part of stems – chopped
2 cloves fresh garlic – chopped
2 tablespoons pumpkin seeds
1 large red or yellow bell pepper – chopped
1 small zucchini squash – chopped
2 tablespoons curry power
1 heaping teaspoon whole wheat flour
2 tablespoons low-sodium soy sauce
½ cup water
Smoked paprika
In large skillet, sauté green onions, garlic, and pumpkin seeds together on low heat for about 2 to 3 minutes. Add chopped bell pepper and zucchini squash and cook until tender, or about 4 to 5 minutes. While vegetables are sautéing, prepare curry sauce as follows:
In small bowl, combine curry power, whole wheat flour and soy sauce and to make a thick paste and mix until smooth. Add water and mix thoroughly.
Add curry mixture to sautéed vegetables and heat through. Add water a tablespoon at a time, if needed, for desired consistency. Serve over brown rice or quinoa. Garnish with smoked paprika, if desired. Serves 2 to 3.
Love to hear how you may have enjoyed or tweeked this stir-fry recipe. [printfriendly]
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There are so many kinds of curry powder. Some are so strong, I don’t care for them. What’s your favorite?
Usually I use the dry curry powder that can be found in the spice section of the grocery store. We prefer the mellow taste of yellow curry but there are several other colors to choose from. The powdered curry is easy to measure so can be sprinkled on food. Or, I’ve also made my own sauce by mixing a tablespoon each of whole wheat flour and yellow curry powder in a small cup and then adding a little water to make a thin paste. Pour this over the stir-fry until heated through. The sauce will thicken as it heats. Add more curry powder (or water) if desired taste and consistency.
Made this tonight. Very good. Just the right amount of spice, and I love the nutiness of the pumpkin seeds.
Hi Deb. Thank you for the comment! Yes, I prepare stir-fry almost every week because it’s quick and easy to fix. Also, we’ve found that buckwheat noodles are a great option as a side dish instead of rice. These noodles take about 5 minutes to fix; just steam them on low heat with a couple tablespoons of water, then sprinkle with soy sauce and serve. They can be found in the refrigerated section at Whole Foods.