Description
A vibrant and healthy spring vegetable and prawn stir-fry served with brown rice, featuring a flavorful blend of baby carrots, parsnips, ginger, and hoisin sauce. This quick and easy stir-fry is perfect for a nutritious weeknight dinner.
Ingredients
Scale
Rice and Seeds
- 200g brown rice
- 1 tbsp sesame seeds
Stir-Fry
- 1 tbsp vegetable oil or sunflower oil
- Small knob of root ginger, peeled and cut into matchsticks
- 300g mixed baby carrots and parsnips, halved lengthways
- 2 tbsp hoisin sauce
- 200g pack frozen cooked prawns, defrosted and drained
- 3 spring onions, sliced
Instructions
- Cook the Rice: Bring a pot of water to boil and cook 200g of brown rice for 25 minutes or until tender. Drain the rice and quickly cool it under cold running water, then drain again thoroughly to prevent sogginess.
- Toast Sesame Seeds: Place 1 tbsp of sesame seeds in a dry wok or frying pan over medium heat. Toast, stirring frequently, until the seeds are golden and fragrant. Remove from the pan and set aside on a plate.
- Prepare Stir-Fry Base: Heat the wok until very hot, then add 1 tbsp vegetable or sunflower oil along with the matchstick-cut ginger. Stir-fry the ginger for about 30 seconds to release its flavor.
- Cook Carrots: Add the halved baby carrots and 2 tbsp hoisin sauce to the wok, along with half a cup of water. Cover the wok and cook over high heat for 4 minutes to begin softening the carrots.
- Add Parsnips: Add the halved baby parsnips to the wok, cover again, and cook for another 3 minutes until tender-crisp.
- Combine Rice: Tip the cooked and drained rice into the wok with the vegetables. Stir to mix and cook until the rice is piping hot throughout.
- Add Prawns and Spring Onions: Finally, toss in the defrosted, drained prawns and sliced spring onions. Stir-fry for 1-2 minutes until the prawns are warmed through and spring onions slightly softened.
- Serve: Transfer the stir-fry to serving bowls and sprinkle generously with the toasted sesame seeds for a nutty crunch and added flavor.
Notes
- If baby carrots or parsnips are not available, substitute large carrots and parsnips sliced into thumb-thick pieces.
- Baby turnips are a lovely seasonal addition in May and can be cooked with the parsnips for extra variety.
- Ensure to drain and cool the rice properly to avoid clumping in the stir-fry.
- Use high heat throughout the stir-frying process to preserve the texture and vibrant colors of the vegetables.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Stir-frying
- Cuisine: Asian
Keywords: spring vegetable stir-fry, prawn stir-fry, brown rice, hoisin sauce, healthy dinner, quick stir-fry, Asian recipe
