Gluten-Free Stir-Fried Jungle Fern
Delight your taste buds with this Gluten-Free Stir-Fried Jungle Fern recipe, a vibrant and nutrient-packed dish that highlights the tender crunch of freshly harvested jungle fern shoots. Perfect for those seeking a gluten-free alternative, this unique recipe combines aromatic garlic and shallots with the umami richness of gluten-free soy sauce and fish sauce. Enhanced with a splash of chili for optional heat, this quick-cooking recipe comes together in just 20 minutes, making it an ideal choice for busy weeknights or as a flavorful side dish. Serve it warm alongside steamed rice for a satisfying meal that seamlessly blends fresh, earthy flavors with a touch of Southeast Asian flair. Suitable for health-conscious eaters and food adventurers alike, this recipe transforms a lesser-known ingredient into a culinary masterpiece.
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Recipe Information
Ingredients
- 300 grams Jungle fern (fresh or young shoots)
- 4 pieces Garlic cloves
- 2 pieces Shallots
- 2 tablespoons Gluten-free soy sauce
- 1 teaspoon Fish sauce (ensure gluten-free)
- 2 tablespoons Vegetable oil
- 2 tablespoons Water
- 1 piece Red chili (optional, for heat)
- 0.25 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Thoroughly rinse the jungle fern shoots under cold water to remove any dirt or grit. Trim off any tough ends and cut into 5-7 cm (2-3 inch) pieces.
Peel the garlic cloves and chop them finely. Peel the shallots and slice them thinly. If using chili, slice it into thin rings and remove seeds to reduce heat, if desired.
Heat a large skillet or wok over medium-high heat. Add the vegetable oil and let it heat until shimmering.
Add the chopped garlic and sliced shallots to the skillet. Stir-fry for 1-2 minutes until aromatic and lightly golden.
Increase the heat to high and add the jungle fern to the skillet. Stir-fry for 2-3 minutes, tossing frequently to cook evenly.
In a small bowl, mix the gluten-free soy sauce, fish sauce, and water. Pour this mixture over the fern in the skillet and stir well to coat.
Continue cooking for another 3-4 minutes until the fern is tender but still slightly crisp. Season with salt and pepper to taste.
Optionally, add the sliced chili for heat and stir-fry for another 30 seconds.
Remove from heat and transfer to a serving plate. Serve warm as a side dish or enjoy as a light, standalone meal with steamed rice.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.5 g | 35% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2912 mg | 127% | |
| Total Carbohydrate | 34.4 g | 13% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 6.8 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 146 mg | 11% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 1517 mg | 32% | |
*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.
