Spring Veg & Prawn Stir-Fry Recipe

Introduction

This spring vegetable and prawn stir-fry is a vibrant, healthy dish perfect for a quick weeknight dinner. Combining tender carrots, parsnips, and succulent prawns with fragrant ginger and hoisin sauce, it offers a delightful burst of fresh flavors.

Ingredients

• 200g brown rice
• 1 tbsp sesame seeds
• 1 tbsp vegetable oil or sunflower oil
• Small knob of root ginger, peeled and cut into matchsticks
• 300g mixed baby carrots and parsnips, halved lengthways
• 2 tbsp hoisin sauce
• 200g pack frozen cooked prawns, defrosted and drained
• 3 spring onions, sliced

Instructions

1. Step 1: Boil the brown rice for 25 minutes or until tender. Drain the rice, then cool it quickly under cold running water before draining again thoroughly.
2. Step 2: Toast the sesame seeds in a dry wok over medium heat until golden. Remove from the wok and set aside on a plate.
3. Step 3: Heat the wok until very hot, then add the oil and ginger. Stir-fry for 30 seconds until fragrant.
4. Step 4: Add the baby carrots, hoisin sauce, and half a cup of water to the wok. Cover and cook over high heat for 4 minutes.
5. Step 5: Add the parsnips, re-cover, and cook for another 3 minutes until vegetables are tender.
6. Step 6: Stir in the cooked rice and cook until piping hot throughout.
7. Step 7: Add the prawns and spring onions, cooking for 1 to 2 minutes until warmed through. Serve the stir-fry sprinkled with the toasted sesame seeds.

Tips & Variations

• If baby carrots or parsnips are unavailable, use large ones sliced into thumb-thick pieces. Baby turnips in season during May make a great addition alongside the parsnips.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a wok or microwave until piping hot before serving to maintain texture and flavor.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh prawns instead of frozen?

Yes, fresh prawns can be used. Just make sure they are peeled and deveined, then add them to the stir-fry at the same step as the frozen prawns to warm through quickly.

Is brown rice necessary, or can I use white rice?

White rice can be substituted if preferred; cooking times will be shorter, so adjust accordingly to avoid overcooking. Brown rice adds more fiber and a nuttier flavor to the dish.

Spring Veg & Prawn Stir-Fry Recipe

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★★★★★

4.8 from 86 reviews

• Author: Ben
• Total Time: 45 minutes
• Yield: 4 servings 1x
• Diet: Low Fat

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Description

A vibrant and healthy spring vegetable and prawn stir-fry served with nutty brown rice and a flavorful hoisin sauce, perfect for a quick and nutritious weeknight meal.

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Ingredients

Scale 1x2x3x

Grains & Seeds

• 200g brown rice
• 1 tbsp sesame seeds

Vegetables

• small knob of root ginger, peeled and cut into matchsticks (about 1 tbsp)
• 300g mixed baby carrots and parsnips, halved lengthways
• 3 spring onions, sliced

Proteins & Sauces

• 1 tbsp vegetable oil or sunflower oil
• 2 tbsp hoisin sauce
• 200g pack frozen cooked prawns, defrosted and drained

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Instructions

1. Cook the Rice: Boil the brown rice in plenty of water for about 25 minutes or until tender. Drain the rice and rinse quickly under cold running water to cool it down and stop cooking, then drain well again.
2. Toast the Sesame Seeds: Heat a dry wok on medium heat and toast the sesame seeds until they turn golden and fragrant, about 1-2 minutes. Remove from the wok and set aside on a plate.
3. Prepare the Stir-Fry Base: Heat the wok on high until very hot. Add the vegetable oil and the ginger matchsticks, stir-frying for about 30 seconds until fragrant.
4. Cook the Vegetables – Stage 1: Add the halved baby carrots along with the hoisin sauce and half a cup of water. Cover the wok and cook over high heat for 4 minutes to soften the carrots.
5. Cook the Vegetables – Stage 2: Add the halved parsnips, re-cover the wok, and cook for another 3 minutes until all the vegetables are tender but still have some bite.
6. Combine Rice and Stir-Fry: Tip in the pre-cooked brown rice and stir everything together, cooking until the rice is heated through and piping hot.
7. Add Prawns and Spring Onions: Toss in the defrosted cooked prawns and sliced spring onions. Stir-fry everything together for 1-2 minutes until the prawns are warmed through and the spring onions are slightly softened.
8. Serve: Plate the stir-fry and sprinkle the toasted sesame seeds on top for a nutty crunch and extra flavor.

Notes

• If baby carrots or parsnips are unavailable, use large carrots and parsnips sliced into thumb-thick pieces as a substitute.
• Baby turnips are a seasonal addition in May and can be added along with parsnips for extra variety.
• Ensure the wok is very hot before adding oil to get a proper stir-fry effect and prevent sticking.
• Using frozen cooked prawns saves time and makes the dish quick to prepare; just ensure they are fully defrosted and drained before adding.

• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Category: Main Dish
• Method: Stovetop
• Cuisine: Asian

Keywords: spring vegetable stir-fry, prawn stir-fry, hoisin sauce recipe, healthy stir-fry, quick dinner, brown rice, sesame seeds, easy Asian recipes