Soy-Free Stir-Fried Jungle Fern
Elevate your plant-based cooking repertoire with this vibrant and flavorful Soy-Free Stir-Fried Jungle Fern recipe! Featuring tender jungle ferns (or fiddlehead ferns) stir-fried to perfection in fragrant coconut oil with aromatic garlic and ginger, this dish is a celebration of fresh, earthy flavors. A zesty sauce made with lime juice, a soy-free fish sauce substitute, and vegetable broth adds a tangy, umami-rich finish, while a touch of sesame oil and optional heat from red chili flakes bring depth and balance. Quick to prepare in just 20 minutes, this nutrient-packed, gluten-free dish is perfect as a healthy side or light main course. Garnished with scallions for a crisp, refreshing bite, the Soy-Free Stir-Fried Jungle Fern offers a delicious twist on traditional stir-fry recipes—and it's completely free of soy!
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Ingredients
- 250 grams jungle fern (or fiddlehead ferns, cleaned and trimmed)
- 2 tablespoons coconut oil
- 3 cloves fresh garlic, minced
- 1 tablespoon fresh ginger, minced
- 0.5 teaspoon red chili flakes (optional, for heat)
- 1 tablespoon lime juice
- 2 tablespoons fish sauce substitute (soy-free alternative)**
- 3 tablespoons vegetable broth
- 1 teaspoon toasted sesame oil
- 2 stalks sliced scallions (green onions)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Clean the jungle ferns thoroughly under running water and trim the tough ends. Set aside.
Step 2
Heat a large skillet or wok over medium heat and add the coconut oil.
Step 3
Once the oil is hot, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
Step 4
If using red chili flakes, add them to the skillet and toss to combine.
Step 5
Add the jungle ferns to the pan and stir-fry for 3-4 minutes, until they start to soften and turn a vibrant green.
Step 6
In a small bowl, mix the lime juice, fish sauce substitute, and vegetable broth. Pour this mixture over the ferns and continue to stir-fry for another 2-3 minutes.
Step 7
Season the stir-fry with sesame oil, salt, and black pepper. Toss well to ensure even coating.
Step 8
Remove from heat and garnish with freshly sliced scallions.
Step 9
Serve immediately as a side dish or a light main course.
Nutrition Facts
| Serving size | (437.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 441.6 |
| Total Fat 34.0g | 0% |
| Saturated Fat 24.1g | 0% |
| Polyunsaturated Fat 0.6g | |
| Cholesterol 0mg | 0% |
| Sodium 1475.8mg | 0% |
| Total Carbohydrate 28.5g | 0% |
| Dietary Fiber 8.8g | 0% |
| Total Sugars 4.3g | |
| Protein 13.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 118.3mg | 0% |
| Iron 4.6mg | 0% |
| Potassium 1268.8mg | 0% |
Source of Calories