Phane Stir-fry with Vegetables
A flavorful and protein-rich stir-fry featuring phane (mopane worms) combined with a medley of fresh vegetables and a savory sauce. This dish offers a unique taste of Botswana's culinary heritage.
🧂 Ingredients
- 200 g Dried Phane (Mopane Worms)(rehydrated according to package instructions)
- 2 tbsp Vegetable oil
- 1 medium Onion(sliced)
- 1 medium Bell pepper (any color)(sliced)
- 1 medium Carrot(julienned)
- 1 cup Broccoli florets
- 3 cloves Garlic(minced)
- 1 tsp Ginger(grated)
- 4 tbsp Soy sauce
- 2 tbsp Oyster sauce
- 1 tsp Sesame oil
- 1 tsp Cornstarch(mixed with 2 tsp water to form a slurry)
- to taste Salt
- to taste Black pepper
- 1 tsp Sesame seeds(for garnish (optional))
👨🍳 Instructions
- 1
Rehydrate the dried phane (mopane worms) according to package directions. Drain well and set aside. If using pre-cooked phane, ensure they are thoroughly drained.
- 2
Heat vegetable oil in a wok or large skillet over medium-high heat. Add sliced onion and stir-fry for 2-3 minutes until softened.
- 3
Add bell pepper and julienned carrots to the wok. Stir-fry for another 3-4 minutes until vegetables are tender-crisp.
- 4
Add broccoli florets and stir-fry for 2 minutes. Then, add the rehydrated phane to the wok.
- 5
Add minced garlic and grated ginger to the wok. Stir-fry for 1 minute until fragrant.
- 6
In a small bowl, whisk together soy sauce, oyster sauce, and sesame oil. Pour this sauce over the ingredients in the wok.
- 7
Bring the sauce to a simmer. Add the cornstarch slurry and stir continuously until the sauce thickens.
- 8
Season with salt and black pepper to taste. Stir well to combine all ingredients.
- 9
Serve hot, garnished with sesame seeds if desired. This dish is excellent served with rice or sorghum.
💡 Pro Tips
- ✓Ensure phane are thoroughly rehydrated and drained to avoid a soggy dish.
- ✓Do not overcook the vegetables; they should remain crisp-tender.
- ✓Adjust the amount of soy sauce and oyster sauce to your preference for saltiness and sweetness.
✨ Twist Ideas
Inspiration for your own version of this recipe
- Add other vegetables like mushrooms, snap peas, or baby corn.
- For a spicier kick, add a pinch of red pepper flakes or a sliced chili pepper.
- Substitute oyster sauce with hoisin sauce for a slightly different flavor profile.