Wakame Vegetable Stir Fry offers a visually attractive combination of greens and is packed with nutrients.
Spinach is known for its mineral content (in particular iron), Bok Choy is a Chinese cabbage full of antioxidants, vitamin C and folic acid, and wakame is also rich in iron, but has a wonderful combination of calcium, magnesium and potasium, as well as being low in sodium and high in detoxifying fibre.
(serves 6 as a side):
1 tbsp macadamia oil
1 shallot sliced
2 spring onions sliced
1 bunch of bok choy, trimmed
1 bunch spinach, trimmed
1/3 cup dried Wakame
¼ cup coriander leaf
1 tsp toasted sesame seeds
1 clove garlic, crushed
1 cm piece ginger, grated
½ small chilli, chopped fine
1/2 tsp sesame oil
1/2 tsp honey
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp lime juice
Freshly ground black pepper
First make the dressing by combining the ingredients. Set aside until needed.
Re-hydrate the wakame in tepid water for 5 minutes; then squeeze excess out.
Heat the oil in a skillet and cook the shallots & spring onion over medium heat for 1 minute.
Meanwhile, chop the bok choy, taking care to separate the leaves from the crunchy stem, cut the spinach.
Add the chopped bok choy stems and stir around with the onions for a couple of minutes, until the stems start to soften.
Add the bok choy leaves, chopped spinach and the chopped re-hydrated wakame to the wok and toss over high heat for another minute.
Add the dressing and stir until just wilted.
The vegetables should be different shades of green, very bright in colour and crunchy in texture.
Remove from heat and sprinkle with herbs and sesame seeds. Serve immediately.
Tip: The key to this dish is to not over-cook it. The vegetables have to be warm but bright green and still crunchy. For this reason, this dish should be served immediately and doesn’t do well re-heated.
Note: A small amount of dry wakame goes a long way! It increases 10 times its weight and size upon re-hydration.