Vegan & soyfree Japanese stir fry with mushrooms, zucchini, broccoli and bean sprouts
Easy and quick to make Japanese stir fried vegetables that are glutenfree and soyfree. That means: Medical Medium friendly. And easily made AIP paleo by leaving out the cashews and sesame seeds.
Ingredients
- Mushrooms – I used chestnut mushrooms because they are firm en bake well. I used 2½ cups or 250 grams.
- Zucchini – I used a whole average size zucchini (courgette)
- Broccoli or bimi – You can use regular broccoli. But I often prefer the crispy version with the long stems: we call it bimi. I used 2 small handsful or 100 grams.
- Mung bean sprouts – Also called taugé. I used 2 large handsful or 125 grams.
- Ginger
- Raw honey – Or maple syrup for vegan
- Cashew nuts – I don’t eat peanuts, but if you do, you can recplace the cashews with peanuts.
- Sesame seeds – Optional, use as topping
- Coconut aminos – Replacement for soy sauce.
- Coconut or avocado oil
Coconut aminos
Instead of soy sauce I use coconut aminos. That is fermented juice from flowers of the coconut tree. It does not contain soy or gluten. It taste a bit less salty, it is sweeter but still has some umami.
Other stir fry recipes
FAQ’s
Yes, if you replace the honey for maple syrup.
Yes. Although you cant eat soy sauce, there is a wonderful replacement: coconut aminos. But it’s still fermented. If you follow MM on level 4 you avoid all ferments, including coconut aminos. But if you don’t you can use it sparingly. Also the recipe is not fatfree because you stir fry in oil (level 5).
Sesame is a seed oil. But it’s not the same thing as the GMO seed oils that are used for cooking (sunflower and canola). Just be sure it’s bio and that it contains only sesame. You just need a teaspoon per portion.
Technically bean sprouts are part of the legume family. So if you are a purist on a strict paleo diet you can’t eat them andthey would not be compatible for AIP. But the sprouts do not contain the same anti-nutrients. So whether they are compatible or not is debatable.
I use a bit of sesame oil becomes of the typical Japanese taste. But off course it’s made of seeds and not suited for the elimination phase. I have no replacements, just leave it out. Also, don’t add the toppings. If you wish you can use some tigernut flakes.
Japanese stirfry with mushrooms, broccoli, zucchini and bean sprouts
This recipe may contain
affiliate linksEquipment
- wok or large skillet
- grater
Ingredients
- 2½ cups chestnut mushrooms 250 grams
- 1 zucchini also called courgette
- 2 small handsful bimi (broccolini) 100 grams
- or regular broccoli
- 2 large handsful bean sprouts 125 grams
- 1 piece ginger
- 2 tbsp raw honey
- or maple syrup
- 1 handsful cashew nuts
- 1 tbsp sesame seeds
- 2 tbsp coconut aminos
- coconut or avocado oil
For AIP and free of seeds and nuts
- NO cashew nuts
- NO sesame seeds
- NOI sesame oil
- NO sprouts debatable, see FAQ
Instructions
- Grate the ginger very finely.
- Cut the mushrooms a little bigger than bite size. They will shrink.
- Wash the zucchini and cut.
- Cut the bimi in half.
- Heat the wok and fry the ginger in the oil.
- Add the mushrooms for 2 minutes. Then add the zucchini. Keep stirring until the courgette turns a bit golden brown.
- Add the coconut aminos and sesame oil.
- Then add in the bimi and stir about half a minute.
- Add the bean sprouts.
- Turn down the heat and add the honey. Don't heat the honey over 104F or 40C. That will 'kill' the enzymes. Maple syrup can be added with the coconut aminos.
- Put in the plates and top with the nuts and seeds.
Did you make this stirfry or do you have any questions? Just leave a comment!