Vegan Stir-Fried Jungle Fern
Discover the vibrant flavors of nature with this Vegan Stir-Fried Jungle Fern recipe, a wholesome dish that transforms tender fiddlehead ferns into a nutrient-packed delight. This quick and easy stir-fry highlights the earthy freshness of jungle fern, perfectly paired with aromatic garlic, ginger, and shallots. Enhanced with a splash of savory soy sauce and the nutty essence of toasted sesame oil, this recipe is simple yet flavor-rich. Ready in just 25 minutes from start to finish, it’s the perfect side dish for weeknight dinners or a unique vegan centerpiece served alongside steamed rice. Whether you’re exploring exotic greens or looking for a creative plant-based recipe, this dish delivers a satisfying crunch and a burst of umami in every bite.
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Ingredients
- 300 grams jungle fern (or fiddlehead ferns, thoroughly cleaned)
- 2 tablespoons neutral-flavored cooking oil (e.g., vegetable or sunflower oil)
- 3 cloves garlic, minced
- 1 teaspoon ginger, finely grated
- 2 small bulbs shallots, thinly sliced
- 1 red chili, thinly sliced (optional for spice)
- 1.5 tablespoons soy sauce (gluten-free if needed)
- 1 teaspoon toasted sesame oil
- 1 pinch salt
- 1 pinch black pepper
- 2 tablespoons fresh cilantro or parsley (optional, for garnish)
Directions
Step 1
Thoroughly clean the jungle fern by rinsing under running water to remove dirt and grit. Trim any tough ends and cut longer stems into bite-sized pieces if necessary.
Step 2
Heat a large skillet or wok over medium heat. Add the cooking oil and let it heat up for about 30 seconds.
Step 3
Add the minced garlic, grated ginger, and sliced shallots to the skillet. Stir-fry for 1-2 minutes, or until fragrant and the shallots are lightly softened.
Step 4
If using, add the sliced red chili and stir-fry for another 30 seconds to release its heat.
Step 5
Increase the heat to medium-high and add the jungle fern to the skillet. Toss the fern continuously to coat it in the aromatic mixture of garlic, ginger, and chili.
Step 6
Pour the soy sauce over the fern and stir well to combine. Allow the fern to cook for 3-5 minutes, or until it has softened slightly but still retains some crunch.
Step 7
Drizzle toasted sesame oil over the stir-fried jungle fern and season with a pinch of salt and black pepper to taste. Toss once more to ensure even seasoning.
Step 8
Remove the skillet from heat. Transfer the stir-fried jungle fern to a serving plate and garnish with fresh cilantro or parsley, if desired.
Step 9
Serve immediately as a side dish or pair it with steamed rice for a complete vegan meal.
Nutrition Facts
| Serving size | (402.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 432.8 |
| Total Fat 34.0g | 0% |
| Saturated Fat 5.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 1647.9mg | 0% |
| Total Carbohydrate 26.8g | 0% |
| Dietary Fiber 9.6g | 0% |
| Total Sugars 2.5g | |
| Protein 16.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 128.4mg | 0% |
| Iron 5.7mg | 0% |
| Potassium 1462.2mg | 0% |
Source of Calories