Three-Cup Vegetables

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< 1 min read
Summary

Three-Cup Vegetables is traditionally called Three-Cup Chicken and usually calls for braising the bird in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, making this dish low in saturated fat and cholesterol free, while bursting with vitamin C, beta carotene, and fiber. Make it a full meal by doubling the sauce amount and adding tofu as well as quick-cooking vegetables like broccoli or snap peas with the root veggies.

Yields2 ServingsPrep Time15 minsCook Time20 minsTotal Time35 mins

Ingredients

 2 tbsp vegetable broth (unsalted, preferably homemade)
 2 cups white onion (cut into 1” pieces)
 10 medium garlic cloves (minced)
 1 inch fresh ginger (peeled, minced)
 2 cups parsnips (diced)
 2 cups carrots (diced)
 2 cups sweet potatoes (diced)
  cup organic apple juice
 6 tbsp organic tamari (low-sodium, or coconut aminos)
 2 tbsp maple syrup (or date paste, link in Chef’s Notes)
 2 tsp sesame seed oil (optional)
 2 dried chilis e.g., chilis de arbol (optional)
 2 cups basil leaves (chopped)

Directions

1

Heat a large stovetop pan over medium-high heat. Add the vegetable broth and onions. Cook until the onions are translucent, about 3 minutes.

2

Add the garlic and ginger, and cook for an additional 30 seconds.

3

Add the parsnips, carrots, and sweet potatoes. Stir and cook them until they’re tender, about 7–9 minutes. Add water, 2–4 tablespoons at a time, if necessary, to prevent sticking to the bottom of the pan.

4

Lower the heat to medium and stir in the apple juice, tamari, maple syrup, sesame seed oil (if using), and dried chilis (if using). Cook, stirring occasionally, until the sauce thickens and is reduced by half, about 7–10 minutes.

5

Remove from the heat and stir in the basil.

Chef's Notes

Substitutions
Use any root vegetables of choice in place of the root vegetables listed in the ingredients.

In place of basil, use cilantro or parsley. Chives would work too!

Sugar-free
In place of maple syrup, use date paste.

Prep Ahead
Prepare the root vegetables ahead of time by cutting them and placing them in an airtight container and store in the refrigerator for up to 2 days.

Storage
Store this dish in an airtight container in the refrigerator for 3–5 days.

Ingredients

 2 tbsp vegetable broth (unsalted, preferably homemade)
 2 cups white onion (cut into 1” pieces)
 10 medium garlic cloves (minced)
 1 inch fresh ginger (peeled, minced)
 2 cups parsnips (diced)
 2 cups carrots (diced)
 2 cups sweet potatoes (diced)
  cup organic apple juice
 6 tbsp organic tamari (low-sodium, or coconut aminos)
 2 tbsp maple syrup (or date paste, link in Chef’s Notes)
 2 tsp sesame seed oil (optional)
 2 dried chilis e.g., chilis de arbol (optional)
 2 cups basil leaves (chopped)

Directions

1

Heat a large stovetop pan over medium-high heat. Add the vegetable broth and onions. Cook until the onions are translucent, about 3 minutes.

2

Add the garlic and ginger, and cook for an additional 30 seconds.

3

Add the parsnips, carrots, and sweet potatoes. Stir and cook them until they’re tender, about 7–9 minutes. Add water, 2–4 tablespoons at a time, if necessary, to prevent sticking to the bottom of the pan.

4

Lower the heat to medium and stir in the apple juice, tamari, maple syrup, sesame seed oil (if using), and dried chilis (if using). Cook, stirring occasionally, until the sauce thickens and is reduced by half, about 7–10 minutes.

5

Remove from the heat and stir in the basil.

Three-Cup Vegetables