Bought kale, garlic sticks, green beans and shiitake mushrooms. Making a simple green meal to go with rice and must have rich umami flavour to go with rice and bought roast chicken from my mom.

“Garlic scapes, the curly green stalks of hardneck garlic plants, have a mild, sweet flavour, rich in vitamins A, C, K, and minerals such as manganese, calcium, and potassium. They are nutritious and can help lower cholesterol and blood pressure while potentially reducing osteoporosis risk. Low-calories; can be used in various dishes like pesto and salads and last up to 3 weeks in the fridge. Although the entire stalk is edible, some prefer to remove the fibrous tip and pod.”

“Kale and green beans are nutritious, low-calorie vegetables rich in vitamins, antioxidants, and fiber: support heart health, immunity, and digestion. Kale is a superfood high in vitamins K, A, and C, while green beans provide fiber and essential minerals. A cup of raw kale has only 7-8 calories and can help increase “good” cholesterol while reducing “bad” cholesterol. Both vegetables can be enjoyed raw in salads, blended in smoothies, or cooked.”

“Green beans: low-calorie legume high in fiber and essential nutrients like vitamin K, phosphorus, and magnesium, contributing to bone health. Contain antioxidants: help reduce oxidative stress and support collagen production. Cooking enhances their beneficial compounds, and when combined with kale, they create a nutritious mix ideal for salads, stews, or side dishes.”

“Shiitake mushrooms (Lentinula edodes) are nutritious fungi from East Asia, known for their umami flavour and health benefits. Contain bioactive compounds: beta-glucans and eritadenine: boost immunity, lower cholesterol, and support heart health. Daily consumption of 5–10 mushrooms can enhance immune markers. Rich in fiber, B vitamins, selenium, and copper, and produce Vitamin D when exposed to sunlight. Additionally, shiitake may inhibit cancer cell growth and promote skin rejuvenation. Their savoury, smoky flavour are ideal for stir-fries, miso soups, sauces, and as a meaty, plant-based protein source.”

This can be meatless meal. It’s healthy and delicious. Let’s cook more green vegetables!!!

Ingredients

1 large bunch kale, stems removed, and leaves torn
1 bunch garlic sticks, cut into 2 inch pieces
10 green beans, end stem removed and cut into 2 inch pieces
6 fresh shiitake mushrooms, soaked in hot boiling water for 35 minutes
5 Tbs vegetable stock
2 Tbs minced garlic
2 Tbs tamari sauce (soy sauce)
1 Tbs ginger powder
1 Tbs oyster sauce
1 1/2 Tbs Shao Xing Chinese cooking wine
oil
salt
pepper

Method

Prepare the Sauce

In a small bowl, mix together tamari sauce, oyster sauce, and Shao Xing Chinese cooking wine.

Cook garlic, ginger and mushrooms

Remove shiitake from the water, squeezed all the water out into mushrooms water, and cut to bite-sized. Strain the mushrooms water to remove sediments into a new bowl and reserve shiitake mushrooms water.

Heat 2 Tbs oil in a saucepan over high heat. Add the minced garlic and ginger powder, cooking for 30 seconds until fragrant. Now add cut shiitake mushrooms and cook for 2–3 minutes to soften. Remove mushrooms, garlic and ginger powder from saucepan.

Cook green beans, garlic sticks and kale

Add another 1 Tbs oil to saucepan on high heat toss a bit. Then add green beans and garlic sticks. Cook for 2 minutes until they start to soften slightly. Now add kale stems, and 3 Tbs vegetable stock first. Cook a further 3-4 minutes until stems start to soften. Next add kale torn leaves, cook for 2-3 minutes until the kale is wilted and vibrant green.

Return cooked mushrooms and aromatics to the saucepan with vegetables. Now pour sauce over the vegetables, add the remaining 2 Tbs vegetable stock and toss around constantly for 1-3 minutes, letting the sauce reduce slightly and coat everything evenly. Add salt and pepper to taste. Switch off hob and spoon onto a serving plate. Serve with rice. Enjoy with a glass of Pinot Griggs!!!

Note: Shiitake can be bought fresh or dried, which can be rehydrated for cooking. You can use sliced white mushrooms or any of your choice. You can use about 1 inch fresh ginger, sliced thinly. You can use dry sherry instead of Shao Xing Chinese cooking wine. You can use sesame oil about 1 Tsp to garnish and for glossy looks.

https://helenscchin.com/2017/05/12/kale-garlic-stick-green-bean-with-mushroom/

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