Here is a quick and easy stir-fry recipe enjoyed by all in my family using just 10 simple ingredients. This Asian Carrot Potato & Bean Sauté is vegan, egg-free, dairy-free and nut-free. If you want to make this dish gluten-free, just use tamari sauce instead of the soy sauce in the recipe. For a gluten-free and soy-free alternative, use coconut aminos. Don’t have small white navy beans? Simply substitute these beans in this recipe with cooked or canned pinto beans, soy beans or Great Northern beans instead!
Enjoy this dish paired with your favorite cooked whole grain of choice, such as brown rice, quinoa, millet, sorghum, buckwheat or barley. You’ll love this dish because it’s not only filling and satisfying, it’s also nutrient packed too! In fact, one serving of this dish already provides 14 grams of protein, 16 grams of fiber, 113 milligrams of calcium, 4 milligrams of iron, 1245 milligrams of potassium and 5412 International Units of vitamin A! So try out this recipe below and add this plant-powered dish to your meal rotation!
An Asian vegan, egg-free, dairy-free, nut-free and gluten-free (if tamari sauce or coconut aminos is used) dish that is powered with white navy beans to make a nourishing and filling meal served with noodles or your grain of choice. This dish works especially well if you have canned white navy beans on hand, or have already pre-prepared some white navy beans a day or two before. Of course, you can also cook up some white navy beans on the day of making this recipe!
- 2 ½ cups cooked or canned (rinsed & drained) white navy beans [395 g] (approximately one 19 ounce or 540 mL can of white navy beans)
- 3 medium potatoes (cut into strips) [395 g]
- 2 large cloves garlic (sliced)
- 1 cup grated carrots [110 g]
- 1 teaspoon olive oil (or other vegetable oil)
- 2 tablespoons soy sauce, divided (or tamari sauce or coconut aminos)
- 1 teaspoon diced fresh ginger (use more if desired)
- ½ cup vegetable broth (or water or bean cooking liquid)
- ¼ teaspoon salt (adjust as desired)
- ⅛ teaspoon ground black pepper (adjust as desired)
- 1 tablespoon chopped green onion as a garnish (optional)
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Peel and cut the potatoes into long thin strips (about 2 inches x 0.25 inches each or 1 cm x 5 cm), then slice the garlic cloves.
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If using canned white navy beans, rinse and drain them well before using. Otherwise, if you are using home prepared white navy beans, skip to step 3.
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Pour 1 tablespoon of soy sauce onto the cooked or canned beans in a separate bowl and stir well to combine. Then let these beans sit and marinate for at least 5 -10 minutes.
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Heat the oil in a large skillet or pot (that comes with a lid) on medium heat then add in the sliced garlic pieces and diced ginger pieces. Let cook for 1-2 minutes or until the pieces have turned slightly golden.
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Add the cut potato strips into the pot and then stir them quickly to coat with oil. Next, add in a tablespoon of soy sauce onto the potato strips and stir to coat all the pieces. After this, add in the half cup of vegetable broth or water, then cover the skillet and let the pot contents cook for about 5 minutes on a medium to low fire.
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Meanwhile, grate the peeled carrots using a large holed cheese grater to make one measured cup of grated carrot pieces.
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After about 5 minutes, remove the lid of the skillet and stir the contents (if the contents appear very dry, you may add in another ¼ cup of vegetable broth or water into the skillet and mix the contents together before proceeding with the remaining cooking steps). Then add in the grated carrots and put the marinated beans on top.
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Sprinkle the measured amount of salt and ground black pepper over the beans and then cover the skillet again with the lid and let the contents cook for 2-3 minutes more. Then remove the lid and stir to combine the contents well. The potato strips should be just cooked through at this point (try to pierce 2 – 3 pieces with a fork to see if it goes through easily) but not overly soft and mushy. If the potato strips are still hard, let the pot contents cook for another 3-5 minutes or until the potato strips are cooked through. If the pot mixture is starting to look very dry, add 2-3 tablespoons of water or vegetable broth into the pot and stir to mix briefly. Turn down the fire if needed to a low setting if needed.
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When the potato strips are cooked through, stir to mix the contents one final time, then taste and adjust seasonings. Garnish with a small handful of chopped green onion (optional) and serve!
If you are using regular canned white navy beans (not the unsalted canned version or home prepared beans), you may be able to reduce the amount of salt used in this recipe.
For an oil free recipe, omit the oil in this recipe and instead heat 2 tablespoons of vegetable broth first until hot in a well heated skillet, before sautéing the garlic and ginger pieces, followed by the potato strips. Add more vegetable broth as needed when sautéing if the pot contents are getting very dry.
If you want to add a spicy kick, stir in some Sriracha chili sauce or a pinch of cayenne pepper into the skillet at the end of the cooking process then serve!
