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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
