Green Tea Sautéed Vegetables: A Quick and Flavorful Vegan Delight
If you’re someone who loves experimenting with tea in cooking, this Green Tea Sautéed Vegetables recipe is bound to intrigue you. Inspired by a recipe from Cooking with Green Tea by Ying Chang Compestine and first republished in the June 2004 issue of Taste For Life Magazine, this dish combines the delicate, earthy flavors of gunpowder green tea with vibrant vegetables, creating a healthy, vegan, and utterly satisfying dish.
Gunpowder green tea, known for its tightly rolled leaves that resemble small pellets (hence the name), is not only a fantastic source of antioxidants but also brings a unique depth of flavor to the dish, making it a perfect pairing for stir-fried vegetables. Broccoli, red bell pepper, and a hint of chili for spice come together in this quick 25-minute stir-fry, creating a meal that’s light, yet rich in flavor.
Ingredients
| Ingredient | Quantity |
|---|---|
| Red chili peppers | 2 |
| Lemon zest | 2 teaspoons |
| Broccoli florets | 1 cup |
| Red bell pepper (julienned) | 1 |
| Olive oil or vegetable oil | 4 tablespoons |
| Gunpowder green tea leaves | 1 tablespoon |
| Salt | 1/2 teaspoon |
| Freshly ground black pepper | 1/4 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 87.9 kcal |
| Fat | 7.1 g |
| Saturated Fat | 0.9 g |
| Cholesterol | 0 mg |
| Sodium | 20.2 mg |
| Carbohydrates | 5.5 g |
| Fiber | 0.6 g |
| Sugar | 1.1 g |
| Protein | 2.6 g |
Preparation Time: 20 minutes
Cooking Time: 5 minutes
Total Time: 25 minutes
Servings: 4
Instructions
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Heat the Oil
Begin by heating olive oil or vegetable oil in a large wok or sauté pan over medium-high heat. Ensure the oil gets hot enough to sauté without burning, but be careful not to overheat it. -
Sauté Aromatics
Once the oil is hot, add the red chili peppers, lemon zest, and gunpowder green tea leaves. Stir-fry the mixture for about 1 minute or until the aroma becomes fragrant. The tea leaves should begin to release their earthy, smoky fragrance, which will infuse the oil and vegetables with a unique flavor profile. -
Add the Broccoli and Squash
Toss in the broccoli florets and any other vegetables you’d like to add, like sliced squash or zucchini if you prefer. Stir-fry for about 2 minutes, allowing the vegetables to soften slightly but still maintain their vibrant color and crispness. -
Add Brewed Tea and Bell Pepper
Next, carefully pour in the brewed green tea, which you should have made in advance. You’ll need approximately 1 cup of freshly brewed tea. Stir in the red bell pepper, julienned for a crunchy texture and slight sweetness. Season with salt and freshly ground black pepper to taste. -
Simmer the Vegetables
Let the vegetables simmer in the tea for about 1 minute, or until most of the liquid evaporates. The flavors of the tea will meld with the vegetables, infusing them with a light yet distinct flavor. -
Serve
Once the liquid has reduced and the vegetables are tender yet still crisp, your dish is ready to serve. Spoon the sautéed vegetables onto a platter and enjoy immediately as a light meal or side dish.
Tips and Variations
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Add More Greens: Feel free to mix in other leafy greens like spinach, kale, or bok choy for a more nutrient-dense dish. These greens pair wonderfully with the green tea and bring in more texture.
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Make it Spicy: If you prefer more heat, try using jalapeños or Serrano peppers instead of mild red chili peppers. You can also add a pinch of cayenne pepper for an extra kick.
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Protein Boost: For a heartier meal, consider adding some sautéed tofu, tempeh, or a sprinkle of sesame seeds for a crunchy, protein-packed addition.
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Green Tea Variations: While gunpowder green tea is the traditional choice for this recipe, you can experiment with different types of green tea, such as sencha or matcha, each of which will bring a unique flavor to the dish.
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Serving Suggestions: Pair this dish with steamed jasmine rice, or for a low-carb option, serve it with cauliflower rice or quinoa for added texture and flavor.
This Green Tea Sautéed Vegetables recipe is a simple, quick, and flavorful option that brings together fresh vegetables and the earthy taste of green tea. The addition of chili peppers, lemon zest, and green tea creates a delightful harmony of flavors, making it a dish you can easily enjoy for lunch or dinner. Whether you’re a green tea enthusiast or just looking to try something new, this dish is sure to be a hit on your table.
