Yesterday, I enjoyed a beautiful summer day with a trip to two of my local farm markets. At the front and centre of the stands for fresh veggies were two of my summer favourites – sugar snap peas and snow peas. I came home with a shopping bag filled with fresh produce, including a basket of sugar snap peas/snow peas and what better way to use those veggies than in a fast/simple vegetable stir fry recipe which pairs summer veggies with a handful of toasted almonds and lean turkey to ensure it will be a winner in your household.
With all the juiciness of regular peas and the soft shell of snow peas this recipe is going to contain a lot of texture while being packed with flavour and nutritional value. Additionally, they don’t have to be shucked like regular peas meaning less preparation is needed and all the extra fibre contained in the pods will help with your digestion.
Here are some more reasons your body will thank you for making a healthy vegetable stir-fry recipe that contains sugar snap or snow peas:
- They boost immunity: Sugar snap and snow peas are high in beta carotene and vitamin A. Retinol, which is a derivative of vitamin A plays an important role in immune cells which helps fight off diseases and keeps us healthy. One half cup of snow peas contain a whopping 70% of your daily requirement of Vitamin C !
- They promote bone health: Sugar snap and snow peas are a great source of vitamin K, which aids in the creation of new bone cells and help older folk to avoid fractures or even bone cancer.
- They prevent fatigue: Snap and snow peas contain 18 percent of the daily recommended intake of dietary iron in just one cup, helping to boost energy.
- They assist in regulating blood sugar: Snap and snow peas have a glycemic index of five, which means they aid in the prevention of diabetes since they do not cause blood sugar spikes. Low glycemic foods like these peas also help decrease fat stores in the body and discourage insulin resistance.
- They increase daily fibre intake: Snap and snow peas contain 4.5 g of dietary fibre and 5 g of protein per cup.
By pairing this healthy vegetable stir-fry recipe with cooked quinoa and turkey it further boosts your protein, fibre and iron intake making this a nutritionally complete meal.
Ingredients (6 Servings)
- 2 tablespoons of extra virgin olive oil
- 4 green onions, sliced diagonally
- 2 cups of sliced mushrooms
- 1 red pepper, slivered
- 1/2 cup of sliced water chestnuts
- 1/2 of teaspoon salt
- 1 and a 1/2 tablespoon of minced fresh gingerroot
- 1/4 cup of sherry or water
- 1/2 cup turkey or chicken stock
- 2 teaspoons of tapioca starch
- 2 tablespoons of low-sodium tamari soy sauce
- 2 and a 1/2 cups of cooked turkey, cut in julienne strips
- 2 cups of snow or sugar snap peas, or a combination of both
- 1/2 cup toasted almonds
- 600g of hot cooked quinoa or brown rice
Heat oil in large frying pan or wok. Add mushrooms, red pepper, water chestnuts, salt, ginger and sherry (if using) then stir-fry for 2 minutes. Add stock and simmer. Blend tapioca starch with soy sauce; stir into wok until sauce thickens and is clear. Add turkey, peas and green onions. Stir gently until peas are tender-crisp and ingredients are hot and bubbly.
Serve over hot quinoa or brown rice and top with toasted almonds.
Looking For A Gluten-Free or Vegan Option ?
This recipe is safely gluten-free if you ensure that you use tamari soy sauce. You can enjoy this healthy vegetable stir-fry recipe as a vegan main-dish by eliminating the turkey and using quinoa for added protein/iron.
This article was written by Miranda Cole and for more nutrition posts and amazing recipes please visit her website: Diet-Scams