Vegetarian Black Bean Stir-fry
A quick and healthy weeknight meal, this stir-fry is packed with colorful vegetables and protein-rich black beans, all tossed in a savory, low-sodium garlic-ginger sauce. Ready in under 30 minutes!
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare the stir-fry sauce
- b.In a small bowl, whisk together the low-sodium soy sauce, water, rice vinegar, cornstarch, and toasted sesame oil.
- c.Set the sauce aside for later.
- 2
Step 2
- a.Sauté the aromatics and firm vegetables
- b.Heat the vegetable oil in a large skillet or wok over medium-high heat.
- c.Add the sliced onion and cook for 2-3 minutes until it begins to soften.
- d.Add the minced garlic and grated ginger, and stir-fry for another 30 seconds until fragrant.
- e.Add the carrots and broccoli florets to the pan. Stir-fry for 3-4 minutes until they are crisp-tender.
- 3
Step 3
- a.Add remaining ingredients and sauce
- b.Add the sliced red bell pepper and the drained black beans to the skillet.
- c.Stir everything together and cook for 1-2 minutes.
- d.Give the sauce a quick re-whisk and pour it into the pan.
- e.Stir continuously for about 1 minute until the sauce thickens and coats all the vegetables and beans.
- 4
Step 4
- a.Garnish and serve
- b.Remove the skillet from the heat.
- c.Garnish with chopped scallions and sesame seeds.
- d.Serve immediately on its own or with a side of brown rice or quinoa.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best stir-fry, have all your vegetables chopped and sauce mixed before you start cooking (mise en place).
- 2Don't overcrowd the pan. If needed, cook the vegetables in batches to ensure they stir-fry rather than steam.
- 3High heat is key to a good stir-fry. Make sure your pan is hot before adding the ingredients.
- 4Feel free to add other vegetables like snap peas, mushrooms, or baby corn.
- 5Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
High protein
Add 8 ounces of cubed firm tofu or 1 cup of shelled edamame along with the bell peppers for an extra protein boost.
gluten freeGluten free
Ensure this dish is gluten-free by replacing the soy sauce with tamari or coconut aminos.
quickQuick
Save on prep time by using a 12-ounce bag of frozen stir-fry vegetable mix instead of fresh vegetables.
kid friendlyKid friendly
Add a teaspoon of maple syrup or honey to the sauce for a slightly sweeter flavor that kids will love.
Why this is on our healthy list.
Excellent Source of Fiber
Black beans and a variety of vegetables provide a high amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Rich in Plant-Based Protein
Black beans are a great source of plant-based protein, essential for muscle repair and overall body function.
Packed with Vitamins and Antioxidants
The colorful array of vegetables like bell peppers, carrots, and broccoli delivers a powerful dose of vitamins A and C, and other antioxidants that support immune health.
Heart-Healthy
This dish is low in saturated fat and uses low-sodium soy sauce, making it a heart-conscious choice. The fiber from beans can also help manage cholesterol levels.
Frequently asked questions
Yes, this stir-fry is very healthy. It's packed with fiber from the black beans and vegetables, low in fat, and provides a good amount of plant-based protein and essential vitamins.