Gluten-Free Stir-Fried Jungle Fern
Delight your taste buds with this vibrant and earthy Gluten-Free Stir-Fried Jungle Fern, a quick and nutritious dish that celebrates the natural flavors of fresh, tender fern shoots. Packed with aromatic garlic and shallots, and enhanced with gluten-free soy sauce and fish sauce, this recipe is a perfect balance of savory and umami notes. The optional addition of red chili gives it a spicy kick, making it customizable to your spice preference. Ready in just 20 minutes, this stir-fry is not only a breeze to prepare but also pairs seamlessly with steamed rice for a wholesome meal. Ideal for anyone seeking a gluten-free, plant-forward dish with a hint of traditional Southeast Asian flair, this easy recipe transforms jungle fern into a culinary masterpiece!
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Ingredients
- 300 grams Jungle fern (fresh or young shoots)
- 4 pieces Garlic cloves
- 2 pieces Shallots
- 2 tablespoons Gluten-free soy sauce
- 1 teaspoon Fish sauce (ensure gluten-free)
- 2 tablespoons Vegetable oil
- 2 tablespoons Water
- 1 piece Red chili (optional, for heat)
- 0.25 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Directions
Step 1
Thoroughly rinse the jungle fern shoots under cold water to remove any dirt or grit. Trim off any tough ends and cut into 5-7 cm (2-3 inch) pieces.
Step 2
Peel the garlic cloves and chop them finely. Peel the shallots and slice them thinly. If using chili, slice it into thin rings and remove seeds to reduce heat, if desired.
Step 3
Heat a large skillet or wok over medium-high heat. Add the vegetable oil and let it heat until shimmering.
Step 4
Add the chopped garlic and sliced shallots to the skillet. Stir-fry for 1-2 minutes until aromatic and lightly golden.
Step 5
Increase the heat to high and add the jungle fern to the skillet. Stir-fry for 2-3 minutes, tossing frequently to cook evenly.
Step 6
In a small bowl, mix the gluten-free soy sauce, fish sauce, and water. Pour this mixture over the fern in the skillet and stir well to coat.
Step 7
Continue cooking for another 3-4 minutes until the fern is tender but still slightly crisp. Season with salt and pepper to taste.
Step 8
Optionally, add the sliced chili for heat and stir-fry for another 30 seconds.
Step 9
Remove from heat and transfer to a serving plate. Serve warm as a side dish or enjoy as a light, standalone meal with steamed rice.
Nutrition Facts
| Serving size | (476.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 416.0 |
| Total Fat 27.5g | 0% |
| Saturated Fat 4.1g | 0% |
| Polyunsaturated Fat 16.8g | |
| Cholesterol 0mg | 0% |
| Sodium 2911.6mg | 0% |
| Total Carbohydrate 34.4g | 0% |
| Dietary Fiber 11.2g | 0% |
| Total Sugars 6.8g | |
| Protein 19.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 145.6mg | 0% |
| Iron 6.2mg | 0% |
| Potassium 1517.2mg | 0% |
Source of Calories