nutritional information

Per 1-cup serving:

  • Calories: 92
  • Protein: 5 g
  • Total Fat: 5 g
  • Saturated Fat: <1 g
  • Carbohydrates: 10 g
  • Cholesterol: 0 mg
  • Sodium: 209 mg
  • Fiber: 4 g
  • Sugar: 2 g
Vegan

Bamboo Shoot, Mushroom, and Long Bean Stir-Fry

Bamboo Shoot, Mushroom, and Long Bean Stir-Fry

Serves 6

30 minutes or fewer

The clean, simple flavors of this stir-fry get a hint of spice from dried chiles. Using whole chiles lets you control the heat more easily than with chopped chiles or chile sauce. Check Asian markets for fresh bamboo shoots that are boiled and vacuum-sealed. The pale yellow cones taste so much better than canned. You can substitute green beans for the long beans, though their texture isn't quite as firm.
  • 2 Tbs. toasted sesame oil
  • 2 dried chiles de arbol or dried cayenne chiles, thinly sliced
  • ½ lb. king oyster mushrooms, cut at an angle crosswise into ¼-inch-thick slices (2½ cups)
  • 2 medium carrots, cut into matchsticks (1½ cups)
  • ⅓ lb. long beans, cut into 1-inch lengths (2 cups)
  • ½ lb. cooked bamboo shoots, cut lengthwise into ¼-inch-thick wedges (2 cups)
  • 2 Tbs. low-sodium soy sauce

Heat oil in wok over medium-high heat. Add chiles, and cook 1 to 2 minutes, or until fragrant. Add mushrooms, and cook 7 to 9 minutes, or until most moisture has evaporated. Stir in carrots, and cook 2 minutes. Add long beans, and cook 3 to 4 minutes. Add bamboo shoots, and stir-fry 3 minutes. Stir in soy sauce, and cook 1 minute more.

December 2011 p.45

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comments

looks good

abia - 2012-12-19 15:12:21

keeping sodium down is a priority for health. 209 mg isn't keeping it down. 5 gm of fat is higher too. don't need to use oils when stirfrying or coat the pan. just the veggies little drops of water they provide or swirl a wee bit of merlot (good stuff) into pan. better for you.

Sharon - 2012-12-05 20:20:07

Good basic recipe, but a little bland. I add either ginger or garlic to make it a bit more flavorful.

Tami - 2012-04-09 22:01:02

Had to substitute mushroom and pepper varieties due to availability. Some of the bamboo shoots still came out tough, but overall a decent vegetable medley.

Anonymous - 2012-02-19 10:45:40

I really enjoyed this recipe. It was simple and tasty and not too spicy. Next time I'll add a couple more mushrooms.

Anonymous - 2012-02-09 06:55:18

OMG - whatever chiles I bought, this is making me sweat. It's so good, and a great light dish. I'd love to try substituting 1 tbs of the sesame oil with coconut oil the next time.

Lindsay - 2012-02-21 21:19:45