Vegan Stir-Fried Jungle Fern
Discover the exotic flavors of this Vegan Stir-Fried Jungle Fern recipe, a quick and nutrient-rich dish that’s perfect for adventurous eaters and plant-based enthusiasts alike. Featuring tender jungle ferns (or fiddlehead ferns), this recipe highlights their earthy, slightly nutty flavor while pairing them with aromatic garlic, ginger, and shallots for a robust and enticing base. A splash of soy sauce and a drizzle of toasted sesame oil bring a savory umami twist, while optional red chili adds gentle heat for spice lovers. Ready in just 25 minutes, this dish is versatile enough to serve as a vibrant side or a light vegan main when paired with steamed rice. Garnished with fresh cilantro or parsley, this stunning stir-fry proves that simple ingredients can deliver sensational results. Perfect for those seeking easy vegan recipes with a touch of the exotic, this jungle fern dish makes healthy eating both exciting and delicious.
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Recipe Information
Ingredients
- 300 grams jungle fern (or fiddlehead ferns, thoroughly cleaned)
- 2 tablespoons neutral-flavored cooking oil (e.g., vegetable or sunflower oil)
- 3 cloves garlic, minced
- 1 teaspoon ginger, finely grated
- 2 small bulbs shallots, thinly sliced
- 1 red chili, thinly sliced (optional for spice)
- 1.5 tablespoons soy sauce (gluten-free if needed)
- 1 teaspoon toasted sesame oil
- 1 pinch salt
- 1 pinch black pepper
- 2 tablespoons fresh cilantro or parsley (optional, for garnish)
Instructions
Thoroughly clean the jungle fern by rinsing under running water to remove dirt and grit. Trim any tough ends and cut longer stems into bite-sized pieces if necessary.
Heat a large skillet or wok over medium heat. Add the cooking oil and let it heat up for about 30 seconds.
Add the minced garlic, grated ginger, and sliced shallots to the skillet. Stir-fry for 1-2 minutes, or until fragrant and the shallots are lightly softened.
If using, add the sliced red chili and stir-fry for another 30 seconds to release its heat.
Increase the heat to medium-high and add the jungle fern to the skillet. Toss the fern continuously to coat it in the aromatic mixture of garlic, ginger, and chili.
Pour the soy sauce over the fern and stir well to combine. Allow the fern to cook for 3-5 minutes, or until it has softened slightly but still retains some crunch.
Drizzle toasted sesame oil over the stir-fried jungle fern and season with a pinch of salt and black pepper to taste. Toss once more to ensure even seasoning.
Remove the skillet from heat. Transfer the stir-fried jungle fern to a serving plate and garnish with fresh cilantro or parsley, if desired.
Serve immediately as a side dish or pair it with steamed rice for a complete vegan meal.
Nutrition Facts
Calories |
446 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.9 g | 43% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1649 mg | 72% | |
| Total Carbohydrate | 29.6 g | 11% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 3.7 g | ||
| Protein | 16.9 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 125 mg | 10% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1428 mg | 30% | |
*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.
