Wholesome Wonders: Quick & Gut-Friendly Bean, Broccoli, and Apple Stir-Fry
Food Recipes Ideas
Gut-Friendly Bean, Broccoli, and Apple Stir-Fry
A quick, high-fiber stir-fry packed with beans, broccoli, and apple for a healthy gut in under 30 minutes.
★★★★★
5 from 1 review
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Servings4
Calories320 kcal
📝 Ingredients
👩🍳 Instructions
1
Heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced onion and cook for 3-4 minutes until softened and translucent.
2
Stir in the minced garlic and broccoli florets. Cook for another 3-5 minutes, stirring occasionally, until the broccoli is bright green and tender-crisp.
3
Add the rinsed and drained black beans and the diced apple to the skillet. Stir to combine and cook for 2-3 minutes, just to warm the beans and slightly soften the apple.
4
In a small bowl, whisk together the soy sauce (or tamari), apple cider vinegar, grated ginger, maple syrup (if using), and red pepper flakes (if using). Pour this sauce over the vegetables in the skillet. Add the vegetable broth or water.
5
Bring the mixture to a gentle simmer, stirring frequently, and cook for 2-3 minutes, or until the sauce has thickened slightly and coated all the ingredients. Remove from heat.
6
Serve immediately, garnished with fresh cilantro or parsley, toasted sesame seeds, and a squeeze of fresh lime juice, if desired.
💡 Notes
Feel free to swap black beans for chickpeas. For an extra protein boost, add cooked chicken, shrimp, or pan-fried tofu. Leftovers keep well in an airtight container in the fridge for up to 3-4 days; reheat gently on the stovetop or in the microwave.
