Dairy-Free Stir-Fried Octopus with Vegetables
Delight your taste buds with this vibrant and protein-packed Dairy-Free Stir-Fried Octopus with Vegetables—a flavorful, quick-cooking dish perfect for seafood lovers seeking a healthier option. Featuring tender, bite-sized pieces of pre-cooked octopus, this recipe pairs the succulent seafood with a colorful array of crisp vegetables like broccoli, carrots, red bell pepper, and zucchini, making it a feast for both the eyes and the palate. The bold sauce combines tamari or soy sauce, sesame oil, rice vinegar, and fresh aromatics like garlic and ginger, creating a rich umami profile with hints of heat from optional crushed red pepper flakes. Finished with a garnish of green onions and dark toasted sesame seeds, this dish shines on its own or pairs beautifully with steamed rice or noodles for a satisfying dairy-free meal. Quick to prepare and packed with nutrients, it's the ultimate stir-fry for a weeknight dinner or special occasion!
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Recipe Information
Ingredients
- 500 g Octopus (cleaned and pre-cooked)
- 200 g Broccoli florets
- 2 large Carrots (sliced into thin strips)
- 1 medium Red bell pepper (sliced)
- 1 medium Zucchini (sliced into half-moons)
- 4 cloves Garlic (minced)
- 1 tablespoon Ginger (grated)
- 3 tablespoons Tamari or soy sauce (gluten-free, if needed)
- 2 tablespoons Sesame oil
- 1 tablespoon Rice vinegar
- 1 tablespoon Dark toasted sesame seeds
- 2 tablespoons Vegetable oil (or any neutral cooking oil)
- 2 stalks Green onions (chopped)
- 0.5 teaspoon Salt
- 1 teaspoon Black pepper
- 0.5 teaspoon Crushed red pepper flakes (optional, for heat)
Instructions
Prepare the octopus by cutting it into bite-sized pieces. Ensure it is pre-cooked to avoid extended cooking time (boil for 20-30 minutes if raw). Pat it dry with a paper towel and set aside.
Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat.
Add the broccoli florets, carrot strips, and red bell pepper. Stir-fry for 2-3 minutes until slightly tender but still crisp.
Add the zucchini slices to the wok and stir-fry for an additional 2 minutes. Remove the vegetables from the wok and set them aside on a plate.
In the same wok, add the remaining 1 tablespoon of vegetable oil. Add the minced garlic and grated ginger, cooking for 30 seconds until fragrant.
Add the octopus to the pan and stir-fry for 2-3 minutes until heated through.
In a small bowl, whisk together tamari or soy sauce, sesame oil, rice vinegar, salt, black pepper, and crushed red pepper flakes (if using). Pour this sauce over the octopus in the wok.
Return the cooked vegetables to the wok and toss everything together to coat evenly with the sauce. Stir-fry for another 2 minutes to allow the flavors to meld.
Transfer the stir-fry to a serving plate and garnish with green onions and sesame seeds.
Serve hot as a standalone dish or with steamed rice or noodles on the side.
Nutrition Facts
Calories |
1173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.8 g | 87% | |
| Saturated Fat | 10.0 g | 50% | |
| Polyunsaturated Fat | 11.7 g | ||
| Cholesterol | 282 mg | 94% | |
| Sodium | 5362 mg | 233% | |
| Total Carbohydrate | 56.3 g | 20% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 17.2 g | ||
| Protein | 97.3 g | 195% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 583 mg | 45% | |
| Iron | 37.7 mg | 209% | |
| Potassium | 2836 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
