
Stir-Fried Black Bean Beef & Broccoli with Wild Rice
Recipe by Dr. Joanna McMillan
Ingredients:
- 400g beef (sirloin or rump), thinly sliced against the grain
- 2 tbsp extra virgin olive oil
- 1 large head broccoli, cut into florets
- 1 red capsicum, thinly sliced
- 3 garlic cloves, minced
- Knob fresh ginger, minced
- 3 spring onions, cut into 3 cm pieces
- 2 tbsp black bean sauce
- 2 tbsp gluren free soy sauce
- 1 tbsp oyster sauce (optional)
- 1 tbsp rice vinegar or lime juice
- 1 bsp honey or maple syrup (optional, to balance the flavour)
- ¼ cup water or beef broth
To Serve:
- Sesame seeds, to garnish
- Fresh coriander, chopped, to garnish
- Lime wedges
- 250g pack wholegrain basmati & wild rice
Method
- Thinly slice the beef against the grain to ensure it stays tender. Toss the beef slices in 1 tablespoon of soy sauce and set aside to marinate for 10 minutes while you prep the veggies.
- Bring a pot of water to boil. Add the broccoli florets and blanch for about 2 minutes until they are bright green and just tender. Drain and rinse under cold water to stop the cooking process. Set aside.
- Prepare the rice according to package instructions. Set aside.
- Heat 1 tablespoon of extra virgin olive oil in a large wok or skillet over medium-high heat. Once hot, add the beef slices in a single layer. Stir-fry for 2-3 minutes until the beef is browned but still slightly pink in the centre. Remove from the wok and set aside.
- In the same wok, add another tablespoon of extra virgin olive oil. Stir-fry the minced garlic, ginger, and spring onions for about 20 seconds until fragrant.
- Toss in the red capsicum slices and blanced broccoli. Stir-fry for 2-3 minutes until the vegetables are tender-crisp.
- In a small bowl, mix the black bean sauce, remaining soy sauce, oyster sauce (if using), rice vinegar, honey (if using), and ¼ cup of water or beef broth. Pour the sauce into the wok with the veggies and stir to coat everything evenly.
- Add the cooked beef back into the wok, followed by the Hokkkien noodles. Toss everything together for 2-3 minutes, ensuring the noodles are coated in the sauce and everything is heated through.
- Remove from heat and garnish with sesame seeds and fresh coriander. Serve hot with lime wedges on the side for an extra zesty kick.
Tips:
You can add other veggies like carrots or snow peas for extra crunch and colour.
For a spicier kick, add a few slices of fresh chilli or a drizzle of chilli oil at the end.