Vegan Stir Fry with Roasted Sweet Potato and Orange & Ginger Sauce
Enjoy this sweet and sticky bowl of vegan stir fry with roasted sweet potato and a tangy orange and ginger sauce.
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The oriental-inspired orange and ginger sauce in this hearty roasted sweet potato vegan stir-fry perfectly balances sweetness and spice. Whilst sauces like this can often contain ingredients which are artificial or high in sugar, this recipe uses blended apricots and oranges to give the sauce a naturally sticky consistency to coat all those tasty, nutritious vegetables.
What to serve with stir fry
Stir fries go really well with rice or noodles – aim for wholewheat if you want to pack in more nutrients and stay fuller for longer. Cook them in boiling water and add to the stir fry at the last minute to coat the rice or noodles in the sauce.
Cauliflower rice is another option and one that packs a punch in terms of goodness whilst being lower in calories and carbohydrates.
Simply chop a cauliflower into small chunks and add to a food processor. Pulse the cauliflower until it resembles rice, then fry over high heat for 2-3 minutes in a non-stick pan or bake in the oven for around 20 minutes (keep an eye on it so that it doesn’t burn).
Other healthy and nutritious grains that are lighter than rice and noodles include buckwheat, couscous or ancient grains like farro, quinoa and amaranth.
What are ancient grains?
Ancient grains are typically grains and seeds that are unprocessed and have remained unchanged for centuries. They are staples in countries like Africa, India, China and the Middle East but are still fairly uncommon household staples in the West.
Ancient grains are rising in popularity though due to their high levels of vitamins, minerals and fibre and the fact they are often naturally gluten-free. They can be easier to digest and are less processed than modern grains such as rice and wheat.
Tip: Meal prep can be a godsend when you’re short on time. Roast the sweet potato on a Sunday afternoon and store in a tub in the fridge. Use it to bulk out lunchtime salads during the week and then add it to this delicious, filling stir fry when you’re in need of a quick and easy dinner. This will cut the recipe time by 30 minutes.
Total Time: 45 minutes
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
- For the sauce
- 0.75 0.75 large oranges, juiced (plus the juice of one)
- 2 2 dried apricots
- 0.5 0.5 tbsp gluten-free soy sauce or tamari
- 0.25 0.25 clove garlic
- 0.25 0.25 tbsp fresh ginger, grated
- 0.25 0.25 lime, juice only
- 0.25 0.25 tbsp agave syrup
- For the vegetable stir-fry
- 0.5 0.5 sweet potato, peeled and cubed
- 0.25 0.25 red pepper
- 50 50 g beansprouts
- 25 25 g tenderstem broccoli
- 0.25 0.25 courgette, halved and sliced
- 0.25 0.25 red chilli, finely sliced
- 1.5 1.5 spring onions, sliced
- 0.5 0.5 tbsp sesame seeds
- Preheat the oven to 200°C/400°F/Gas Mark 6.
- To make the sauce, add the orange juice and zest, apricots, soy sauce, garlic, ginger, lime juice and agave syrup to a blender and blend until smooth.
- For the stir-fry, place the chopped sweet potato on a non-stick tray and roast for 30 minutes until cooked through and golden brown on the outside.
- In a non-stick pan over a high heat, add the red pepper, beansprouts, tenderstem broccoli and courgette and fry for 5-6 minutes until the vegetables begin to soften.
- Next, add the sweet potato pieces and orange sauce to the pan and cook for a further 1-2 minutes.
- Once cooked, remove the pan from the heat and add the chilli, spring onions and sesame seeds.
- Mix well before serving, and enjoy!
Each 373g serving provides: 3.4g Fat, 0.5g Saturates, 48g Carbohydrate, 15g Sugars, 9g Fibre, 7.7g Protein, 1.2g Salt.
Hungry for more? Have a go with this crispy vegan tofu, leek & chilli stir-fry recipe!