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KIWI magazine

Veggie Stir-Fry with Edamame

Stir-fries are one of the easiest ways to get kids to eat more veggies—plus, the edamame in this version gives your family an extra boost of protein. Serve this as a side dish, or make it the entrée with chicken, beef, or shrimp.

Active time: 15 Minutes

Total time: 30 minutes


2½ tablespoons bottled naturally brewed soy sauce
1     tablespoon honey or agave nectar
2     teaspoons rice vinegar
1     teaspoon cornstarch
3     tablespoons canola or peanut oil
1     tablespoon toasted sesame oil
2     large garlic cloves, very thinly sliced
1     tablespoon freshly grated ginger root
1    head cauliflower, cut into small bite-size florets
2     large red bell peppers, cut into 2-inch matchsticks
1½     cups frozen edamame, prepared according to package directions
2     tablespoons finely chopped roasted peanuts or 2 teaspoons sesame seeds


  1. Whisk together the soy sauce, honey, vinegar, and cornstarch in a liquid measuring cup. Set aside.
  2. Heat the oils in a wok or large, deep skillet over high heat. Add the garlic slices and ginger and stir-fry until the garlic is golden, about 15 seconds. Add the cauliflower and stir-fry for 2 minutes. Add the peppers and edamame and stir-fry until vegetables are gently browned and crisp-tender, about 10 more minutes. Add the soy sauce mixture, remove from the heat, and toss to fully coat.
  3. Transfer to a serving dish and sprinkle with peanuts or sesame seeds. Serve with additional soy sauce on the side, if desired.
Serves 8

Per serving: calories 157, fat 10 g, protein 6 g, carbohydrates 11 g, dietary fiber 4 g

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