Stir-Fried Beef Liver with Vegetables

by

Stir-Fried Beef Liver with Vegetables

Description

Stir-fried beef liver with vegetables is a flavorful and nutrient-rich dish that brings together tender slices of liver with crisp, colorful vegetables in a savory soy-garlic sauce. This dish cooks quickly and delivers a powerhouse of iron, protein, and vitamins. Perfect for weeknight dinners, it pairs wonderfully with steamed rice or noodles.

Ingredients

For the Liver Marinade:

  • 500g (1 lb) beef liver, thinly sliced

  • 1 tablespoon soy sauce

  • 1 tablespoon oyster sauce

  • 1 teaspoon cornstarch

  • 1 tablespoon rice wine or vinegar

  • 1 teaspoon sesame oil

  • ½ teaspoon ground black pepper

For the Stir-Fry:

  • 2 tablespoons vegetable or sesame oil

  • 1 medium onion, sliced

  • 2 cloves garlic, minced

  • 1 medium bell pepper, sliced (red or green)

  • 1 small carrot, julienned

  • 1 cup broccoli florets (optional)

  • ½ cup sliced mushrooms (optional)

  • 2 tablespoons soy sauce

  • 1 tablespoon oyster sauce

  • 1 teaspoon sugar

  • Salt and pepper to taste

  • ¼ cup water or broth (for steaming vegetables lightly)

  • Chopped green onions for garnish

Instructions

  1. Prepare the Liver:
    Rinse liver slices under cold water and pat dry. Combine all marinade ingredients in a bowl and toss the liver to coat. Marinate for 15–20 minutes.

  2. Cook the Liver:
    Heat 1 tablespoon oil in a large wok or skillet over medium-high heat. Stir-fry the liver for 1–2 minutes per side until just browned but still tender. Remove and set aside (do not overcook).

  3. Stir-Fry Vegetables:
    Add another tablespoon of oil to the wok. Sauté onions and garlic until fragrant. Add bell pepper, carrot, and broccoli. Stir-fry for 2–3 minutes, adding a little water or broth to help steam the vegetables.

  4. Combine:
    Return the liver to the wok. Add soy sauce, oyster sauce, sugar, and mushrooms. Stir-fry everything together for 1–2 minutes until heated through and coated in sauce.

  5. Serve:
    Sprinkle with chopped green onions and serve hot over steamed rice or noodles.

Notes

  • Do not overcook the liver—it can become tough and grainy.

  • You can substitute chicken liver if desired.

  • Adjust the vegetable mix based on availability—zucchini, snow peas, or bean sprouts all work well.

  • A quick marinade ensures tenderness and flavor.

Tips

  • Tenderness Tip: Soak liver slices in milk for 20 minutes before marinating to reduce bitterness.

  • Colorful Presentation: Use a mix of red, yellow, and green peppers.

  • Quick Cooking: High heat and short cooking time keep the liver tender and the vegetables crisp.

  • Healthy Upgrade: Use olive oil and reduce soy sauce for a lower-sodium version.

Servings

  • Makes 4 servings

Nutritional Information (per serving, approx.)

  • Calories: 260

  • Protein: 25g

  • Fat: 12g

  • Carbohydrates: 12g

  • Fiber: 3g

  • Iron: 40% DV

  • Vitamin A: 80% DV

  • Vitamin C: 90% DV

Health Benefits

  • Iron-Rich: Excellent for preventing anemia and boosting energy.

  • High in Protein: Supports muscle repair and maintenance.

  • Packed with Vitamins: Liver provides vitamin A and B-complex, while vegetables offer antioxidants.

  • Supports Immunity: Garlic, bell peppers, and broccoli enhance immune health.

Q & A

Q1: How do I remove the strong taste of liver?
A1: Soak liver slices in milk or lemon water for 20–30 minutes before cooking to neutralize the metallic flavor.

Q2: Can I use frozen liver?
A2: Yes, thaw completely and pat dry before marinating to prevent excess water.

Q3: How can I make the sauce thicker?
A3: Mix 1 teaspoon cornstarch with 2 tablespoons water and add to the stir-fry at the end.

Q4: What can I serve this with?
A4: Best served with steamed jasmine rice, quinoa, or noodles.

Q5: Can I meal prep this dish?
A5: Yes, store leftovers in an airtight container for up to 2 days. Reheat gently to avoid overcooking the liver.

Leave a Comment