Soy-Free Stir-Fried Jungle Fern
Elevate your weeknight meal with this vibrant Soy-Free Stir-Fried Jungle Fern recipe, a quick and wholesome dish that celebrates the delicate crunch of jungle ferns (or fiddlehead ferns). Perfect for those seeking gluten-free and soy-free options, this stir-fry combines aromatic garlic and ginger with a touch of heat from optional chili flakes, finished with a tangy lime and umami-rich fish sauce substitute. Coconut oil enhances the earthy flavor, while toasted sesame oil adds a fragrant finish. Ready in just 20 minutes, this healthy, nutrient-packed dish pairs beautifully as a side or a light main course. Impress your guests with its unique blend of flavors and its stunning green hue!
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Recipe Information
Ingredients
- 250 grams jungle fern (or fiddlehead ferns, cleaned and trimmed)
- 2 tablespoons coconut oil
- 3 cloves fresh garlic, minced
- 1 tablespoon fresh ginger, minced
- 0.5 teaspoon red chili flakes (optional, for heat)
- 1 tablespoon lime juice
- 2 tablespoons fish sauce substitute (soy-free alternative)**
- 3 tablespoons vegetable broth
- 1 teaspoon toasted sesame oil
- 2 stalks sliced scallions (green onions)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Clean the jungle ferns thoroughly under running water and trim the tough ends. Set aside.
Heat a large skillet or wok over medium heat and add the coconut oil.
Once the oil is hot, add the minced garlic and ginger. Stir-fry for 30 seconds until fragrant.
If using red chili flakes, add them to the skillet and toss to combine.
Add the jungle ferns to the pan and stir-fry for 3-4 minutes, until they start to soften and turn a vibrant green.
In a small bowl, mix the lime juice, fish sauce substitute, and vegetable broth. Pour this mixture over the ferns and continue to stir-fry for another 2-3 minutes.
Season the stir-fry with sesame oil, salt, and black pepper. Toss well to ensure even coating.
Remove from heat and garnish with freshly sliced scallions.
Serve immediately as a side dish or a light main course.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.0 g | 44% | |
| Saturated Fat | 24.1 g | 120% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1476 mg | 64% | |
| Total Carbohydrate | 28.5 g | 10% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 4.3 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 118 mg | 9% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1269 mg | 27% | |
*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.
