Pumpkin and Green Bean Stir-Fry
Thin slices of pumpkin and bright green beans stir-fried with garlic, soy sauce, and sesame oil for a fresh, quick autumn side dish. Perfect alongside roasted meats, grilled fish, or vegetarian mains, this recipe keeps vegetables crisp and full of flavour without taking over the plate.
Ingredients
- 400 g Pumpkin peeled and sliced into thin wedges (about 1 cm thick)
- 200 g Green beans trimmed
- 2 cloves Garlic finely sliced
- 1 tbsp Soy sauce
- 1 tsp Sesame Oil
- 1 tbsp Sunflower Oil
- ½ tsp Sea salt
- ¼ tsp Black pepper freshly ground
Instructions
- Bring a small pan of water to the boil. Add the pumpkin slices and cook for 2 minutes, just to start softening them. Drain and set aside. Do the same with the green beans, blanching for 1 minute before draining. This quick blanching step means the stir-fry won’t need long in the pan, keeping the vegetables crisp and vibrant.
- Heat the neutral oil in a large wok or frying pan over medium-high heat. Add the garlic and cook for 30 seconds until fragrant. Increase the heat, then add the pumpkin and stir-fry for 3–4 minutes until lightly golden in places. Add the green beans and stir-fry for another 2 minutes.
- Pour over the soy sauce, tossing everything well so the vegetables are coated. Season with salt and pepper, then finish with a drizzle of sesame oil just before serving.
Nutrition
Calories: 110kcal | Carbohydrates: 15g | Protein: 2g | Fat: 5g | Saturated Fat: 0.7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 280mg | Potassium: 380mg | Fiber: 3g | Sugar: 4g | Vitamin A: 6200IU | Calcium: 40mg | Iron: 0.8mg
