Dairy-Free Stir-Fried Octopus with Vegetables

Elevate your weeknight dinner with this vibrant and flavorful Dairy-Free Stir-Fried Octopus with Vegetables. Featuring tender, pre-cooked octopus stir-fried to perfection alongside a colorful medley of broccoli, carrots, red bell pepper, and zucchini, this dish is a feast for the senses. Enhanced with fresh aromatics like garlic and ginger, and finished with a savory tamari-based sauce, it’s a gluten-free and dairy-free delight that’s both nutritious and satisfying. A sprinkle of dark toasted sesame seeds and chopped green onions add the perfect finishing touch, making this stir-fry as beautiful as it is delicious. Ready in just 35 minutes, it’s the perfect quick, healthy meal that can be served on its own or paired with steamed rice or noodles for a complete dinner. Perfect for seafood lovers, this dish combines bold flavors and wholesome ingredients for a restaurant-worthy experience at home.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 g Octopus (cleaned and pre-cooked)
• 200 g Broccoli florets
• 2 large Carrots (sliced into thin strips)
• 1 medium Red bell pepper (sliced)
• 1 medium Zucchini (sliced into half-moons)
• 4 cloves Garlic (minced)
• 1 tablespoon Ginger (grated)
• 3 tablespoons Tamari or soy sauce (gluten-free, if needed)
• 2 tablespoons Sesame oil
• 1 tablespoon Rice vinegar
• 1 tablespoon Dark toasted sesame seeds
• 2 tablespoons Vegetable oil (or any neutral cooking oil)
• 2 stalks Green onions (chopped)
• 0.5 teaspoon Salt
• 1 teaspoon Black pepper
• 0.5 teaspoon Crushed red pepper flakes (optional, for heat)

Directions

Step 1

Prepare the octopus by cutting it into bite-sized pieces. Ensure it is pre-cooked to avoid extended cooking time (boil for 20-30 minutes if raw). Pat it dry with a paper towel and set aside.

Step 2

Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat.

Step 3

Add the broccoli florets, carrot strips, and red bell pepper. Stir-fry for 2-3 minutes until slightly tender but still crisp.

Step 4

Add the zucchini slices to the wok and stir-fry for an additional 2 minutes. Remove the vegetables from the wok and set them aside on a plate.

Step 5

In the same wok, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger, cooking for 30 seconds until fragrant.

Step 6

Add the octopus to the pan and stir-fry for 2-3 minutes until heated through.

Step 7

In a small bowl, whisk together tamari or soy sauce, sesame oil, rice vinegar, salt, black pepper, and crushed red pepper flakes (if using). Pour this sauce over the octopus in the wok.

Step 8

Return the cooked vegetables to the wok and toss everything together to coat evenly with the sauce. Stir-fry for another 2 minutes to allow the flavors to meld.

Step 9

Transfer the stir-fry to a serving plate and garnish with green onions and sesame seeds.

Step 10

Serve hot as a standalone dish or with steamed rice or noodles on the side.

Nutrition Facts

Serving size	(1286.0g)

Amount per serving	% Daily Value*
Calories	1172.7

Total Fat 67.8g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 11.7g
Cholesterol 282.4mg	0%
Sodium 5361.9mg	0%
Total Carbohydrate 56.3g	0%
Dietary Fiber 14.5g	0%
Total Sugars 17.2g
Protein 97.3g	0%

Vitamin D 0IU	0%
Calcium 583.4mg	0%
Iron 37.7mg	0%
Potassium 2836.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.8%

Protein: 31.8%

Carbs: 18.4%