Garlic Snow Peas Stir-Fry: 10-Minute Vegan Side Dish

If you think green beans are boring, meet their crunchy Asian cousin – snow peas stir-fry (素炒荷兰豆). This Chinese vegan recipe turns emerald pods into a garlicky, sesame-kissed powerhouse with 7g protein per serving. Perfect as a standalone snack or tossed into grain bowls, it’s the crisp answer to soggy steamed veggies trending in #MeatlessMonday posts.

Why This Beats Basic Veggie Sides

Nutrition MVP: 1 cup = 100% daily Vitamin C + 4g fiber
Texture therapy: Maintains snap better than roasted Brussels sprouts
Diet magic: Naturally low-carb, vegan, nut-free

Ingredients:

✦ 150g(5.3 oz) snow peas
150克荷兰豆

✦ 50g(1.7 oz) carrots
50克红萝卜

✦ A little minced garlic
一点蒜末

✦ 1/2 teaspoons salt
1/2茶匙食盐

* 1/2 teaspoon white sugar
1/2茶匙白糖

✦ A little chicken powder
一点鸡粉

✦ 2 teaspoon water starch
2茶匙水淀粉

✦ Cooking oil
食用油

Step-by-Step Guide:

Step 1 :
Cut the carrot into slices.
将红萝卜切成片

Step 2 :
Pour 500ml of water into the pot and bring to a boil,then add 2 teaspoon of cooking oil and 1 teaspoon salt.
起锅中倒入500毫升水烧开，加入2茶匙匙食用油1茶匙食盐

Step 3 :
Add the carrot slices, cook for 15 seconds.
下入红萝卜片，煮15秒

Step 4 :
Add the snow peas, cook for one minute.
加入荷兰豆，煮1分钟

Step 5 :
Fish out the ingredients and drain the water for later use.
捞出食材沥干水分备用

Step 6 :
Heat oil in a pot, add the minced garlic and stir fry until fragrant.
下入蒜末，炒出香味

Step 7 :
Pour in the blanched ingredients and stir fry for a while.
倒入炒煮好的食材，翻炒一会

Step 8 :
Add 1/2 teaspoons salt,1/2 teaspoon white sugar,a little chicken powder,2 teaspoon water starch in sequence, and stir fry evenly.
依次加入半茶匙食盐半茶匙白糖一点鸡粉2茶匙水淀粉，翻炒均匀

Step 9 :
Dish out on a plate,done.
盛出装碟，完成/p>

Cultural Crossroads

Silk Road legacy: Snow peas traveled from Mediterranean to China via spice routes
Modern science: Peas’ apigenin (抗氧化剂) + garlic’s allicin = immunity power duo
Zero-waste tip: Save pea pods for vegetable broth

The Story of Garlic Snow Peas Stir-Fry

Originally perfected in Jiangsu’s Buddhist temple kitchens, this dish proves plant-based eating needn’t be bland. Nutritionists praise its blood sugar balance – snow peas’ low glycemic index (38) paired with garlic’s chromium content. Food stylists love its “jade crunch” achieved through blanching science: ice water stops enzymes from turning peas dull.

Global Twists

Mediterranean: Add preserved lemon + pine nuts
Korean fusion: Swap sauce for gochujang + rice syrup
Meal prep: Vacuum-seal blanched peas + sauce for instant office lunch

Tag of Snow Peas Stir-Fry

# Gluten-free snow peas recipes